Run at Hill End, testing the maps they're going to use for nationals this year. Tough going, really demanded close contact with the map but its pretty good running

Friday Jan 13, 2017 #

Strength 1:00:00 [3]

Wednesday Jan 11, 2017 #

Core 20:00 [3]

Running 42:00 [4]

Tuesday Jan 10, 2017 #

Running 30:00 [3]

Easy yog - missing the coolness of Falls Creek

Sunday Jan 8, 2017 #

7 AM

Running 1:20:00 [3] 14.0 km (5:43 / km) +300m 5:10 / km

Day 7: Run to the top of Mt mckay, tough going but managed to keep the pace at the end despite the dull ache in legs.

Saturday Jan 7, 2017 #

9 AM

Running warm up/down 20:00 [3]

Running tempo 20:00 [3]

Day 6: Mona set - 8x 90sec, 8x 1min. lost track of timing a bit towards the end but managed to beat my distance

10 AM

Running warm up/down 20:00 [3]

5 PM

Running 25:00 [3]

bit of a yog

Friday Jan 6, 2017 #

3 PM

Running 1:00:00 [3] 8.0 km (7:30 / km)

Day 5: Easy run to the top of a cool mt with a cooler view

Thursday Jan 5, 2017 #

9 AM

Running warm up/down 20:00 [3]

Running 23:25 [3] 3.6 km (6:30 / km)

Day 4: Hill reps, 60sec uphill, 10sec across flat x10, with the aim of pushing through the lactate from the uphill part. what a slog! but felt good pushing through :)))

10 AM

Running warm up/down 20:00 [3]

5 PM

Running 20:00 [3] 3.5 km (5:43 / km)

bit of a pre pizza run

Wednesday Jan 4, 2017 #

Running 1:22:00 [3] 14.39 km (5:42 / km)

Day 3: long run, got into a good pacing halfway but was slower on return

Tuesday Jan 3, 2017 #

7 AM

Running (BBA) 38:02 [3] 6.5 km (5:51 / km)

Lotta climb

4 PM

Running 29:46 [3] 5.23 km (5:41 / km)

1k intervals, with 4 reps - each rep was around 4.39, so wasn't too happy with that but rlly enjoyed the view and will defs be cutting down that time.

Running warm up/down 30:00 [3] 4.6 km (6:31 / km)

Monday Jan 2, 2017 #

Running 30:00 [3] 5.2 km (5:46 / km)

Easy run to the aqueduct, day 1 of falls creek, views are amazeee!

Core 15:00 [3]

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