Good Progress

First of all before anything else, I'd like to congratulate Homo for a pb in Berlin-3:26, well done, look forward to hearing about the experience when you get back.

Pleased with progress this week as I began to start building up the km's with the aim of doing a Marathon in April.

Week in Summary Running 58.5k@4:35 average, cycling 41k

Mon: Cycling 20k
Tues: Intervals :8k incl 3.72k@3:16 for Intervals, warmup and cooldown.
Intervals were supposed to comprise of 2*200m, 30 sec break
2*400m with 90 sec break
2*800m with 2min break.
2*400m with 90 sec break
2*200m, 30 sec break

Missed one of the 800m due to toilet break but was quite happy to do so as I was pushy quite hard and didn't want to kill myself after having being ill and having just recovered from eye infection, also did 4*400m at the end as opposed to combination of 400m and 200m. Splits are below

210-0:38
205-0:40
418-1:21
411-1:20
800-2:50
419-1:22
432-1:17
420-1:22
405-1:20

Wed 8.5k@4:52 On hilly course, really struggled today and did not enjoy at all, stopped a few timesand was concerned that I may have pushed myself too hard yesterday.

Thurs Cycling 21k

Fri am:12k@4:34 progression type run, 4k splits got quicker
1st 4k 18m39s 4m40s
2nd 4k 18m20s 4m35s
3rd 4k 17m55s 4m29s

Sat am:progression type run, 4k splits got quicker
1st 4k 18m20s 4m35s
2nd 4k-17m54s 4m28s
3rd 4k-17m28s 4m22s

Sun pm: 18k@4:45 incl 2* MT YOKINE COURSE
Didn't run this morning due to Late night so decided to run when Homo was doing his Marathon and that inspired me to keep going and finish a bit quicker. Stopped a couple of times for drink and some stretching as right achilles was a bit sore.


Hope TB's leg is ok and that he can run the Melb Marathon in a couple of weeks.

Hope to do Freo 5k next Sun will be interesting to see how I go.

I also need to start planning my programme for aim for a pb in Marathon in Apr, will prob follow last years plan but with weekly Interval training to be included which is the key for getting quicker.