Date |
Day |
AM Session |
PM Session |
KM |
Pulse |
Other Sessions |
Sleep |
|
|
|
|
|
|
|
|
19-Jul-10 |
Monday |
*add morning runs (see Sean) |
1hr easy run, 5x100m @ 90% (1) |
14 |
|
strength |
|
20-Jul-10 |
Tuesday |
|
TRACK: 6x1200m (1) |
17 |
|
|
|
21-Jul-10 |
Wednesday |
|
1hr30min run, 5x100m @ 90% (1) |
22 |
|
strength |
|
22-Jul-10 |
Thursday |
|
TRACK: 4.8km windsprints |
16 |
|
|
|
23-Jul-10 |
Friday |
|
30min easy run |
6 |
|
|
|
24-Jul-10 |
Saturday |
CP: 10km hard |
|
18 |
|
|
|
25-Jul-10 |
Sunday |
2hr run |
|
28 |
|
|
|
WEEKLY SUMMARY |
|
|
121 |
|
|
|
26-Jul-10 |
Monday |
|
1hr easy run, 5x100m @ 90% (1) |
14 |
|
strength |
|
27-Jul-10 |
Tuesday |
|
TRACK: 4x1600m (1.30) |
16 |
|
|
|
28-Jul-10 |
Wednesday |
|
1hr30min run, 5x100m @ 90% (1) |
22 |
|
strength |
|
29-Jul-10 |
Thursday |
|
TRACK: 6x800m (400m float) |
16 |
|
|
|
30-Jul-10 |
Friday |
|
30min easy run |
6 |
|
|
|
31-Jul-10 |
Saturday |
CP: 6km hard and 10x100m hills |
|
16 |
|
|
|
1-Aug-10 |
Sunday |
2hr run |
|
28 |
|
|
|
WEEKLY SUMMARY |
|
|
118 |
|
|
|
2-Aug-10 |
Monday |
|
45min run, 5x100m @ 90% (1) |
11 |
|
strength |
|
3-Aug-10 |
Tuesday |
|
TRACK: 3km (5) 2km relaxed |
13 |
|
|
|
4-Aug-10 |
Wednesday |
|
45min run, 5x100m @ 90% (1) |
11 |
|
strength |
|
5-Aug-10 |
Thursday |
|
TRACK: 8x30sec (30sec) |
11 |
|
|
|
6-Aug-10 |
Friday |
|
30min easy run |
6 |
|
|
|
7-Aug-10 |
Saturday |
30min jog (6km) |
|
6 |
|
|
|
8-Aug-10 |
Sunday |
RACE: City to Surf 14km |
|
22 |
|
|
|
WEEKLY SUMMARY |
|
|
80 |
|
|
|
9-Aug-10 |
Monday |
|
20min jog (4km) |
14 |
|
strength |
|
10-Aug-10 |
Tuesday |
|
30min easy run (6km) |
6 |
|
|
|
11-Aug-10 |
Wednesday |
|
1hr30min run, 5x100m @ 90% (1) |
20 |
|
strength |
|
12-Aug-10 |
Thursday |
|
TRACK: 12x300m (40sec) |
16 |
|
|
|
13-Aug-10 |
Friday |
|
30min easy run |
6 |
|
|
|
14-Aug-10 |
Saturday |
CP: 8km hard and 10x100m hills |
|
16 |
|
|
|
15-Aug-10 |
Sunday |
2hr run |
|
28 |
|
|
|
WEEKLY SUMMARY |
|
|
106 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|