Record week

Ran 141 km this week, with only one run done at quicker than MP. This was done intentionally as I was still suffering slightly from the tummy virus I had late last week and I decided to drop the intensity.

Opted out of doing the City to surf Half as it was starting at 9 and if I had have run it and then run back to Perth, I wouldn't have got home till nearly 12 which didn't suit the plans.


Quick spiel on last week 90.6k@4:29

Highlights included

8k@3:42 tempo to 10k pace, closer to the latter with biscuitman, who broke his 8k pb in the process. This was run on the usual Penn course and was part of a 20k run for me.

Intervals of 1.25k@3:36 with 2:30 recoveries@4:45 pace on the local oval.

14.1k@4:14 incl 8k@4:04, quicker than MP.

Lowlight I couldn't do my long run due to tummy virus.



This week 141k@4:42

Mon 10.5k@4:46

Tues 16.25k@4:37

Wed am 14.1k@4:41 incl 1* Mt yokine Hill course

pm 8.4k@4:45

Thurs 25.13k@4:47 2 hour run around Ascot,Maylands.Burswood and South Perth.

Fri 14.5k@4:50 incl 1* Mt Yokine course

Sat 16.5k@4:12 incl 10k@3:56 incl last k at 3:40. Ran on a warm afternoon and just wanted to run quicker than 4 min km, so happy with effort.

Sun 35.62k@4:49 incl 6* Mt Yokine Hill course. Broke my record of 5* from 2 weeks ago, was very determined to get a really good long run after missing out on long run last week. Had a powerade and a packet of powerade lemon gel drops(packet contains about 45g of carbs). Quite like the taste of these, so will continue to use them in my longer runs and possibly the marathon. Right calf was slightly sore going up the Yokine Hill but other than that, the legs were great. Continuous run except for a couple of loo stops and the tightening of a shoe lace, Very happy with run.

Next week will go back to some quicker stuff with plans of doing some intervals, tempo,mp and then a long run which may be done on the flat with a faster finish.


Hopefully all of the guys had a good City to Surf run.