November 10-16

MONDAY 10/11- RUN- Track session at Tom Hunter Oval. 2K warmup (Nike Frees), 5 x 100m strides, 2 x 2K w/3min recovery in 8.22 and 8.37, 2K warmdown (all barefoot). 9K total. Went out a bit hard in the first one and suffered in the second one. Lap splits were 99, 99, 99, 101, 102 and 101, 101, 103, 105, 105.

TUESDAY 11/11- No training.

WEDNESDAY 12/11- RUN- Railway Pde- Wilson Way- Blaxland station- return. 5.8K, 31.31, 5.26min/km. Night run after work.

THURSDAY 13/11- RUN- Tom Hunter Oval. Aerobic reps- 3 x 3K w/ 3min recovery in 14.23, 14.21, 14.20. First two in Nike Frees, last barefoot. Running solidly aerobic without becoming breathless. Haven't run that many sub 5/min Ks in at least two years. Well pleased.

FRIDAY 14/11- RUN- 5K @ 4.43 pace. Very hot day, 5K was all I could manage.

SATURDAY 15/11- No training.

SUNDAY 16/11- RUN- 4K warmup @ 4.58min/km, 6 x 250m hills in 1.56, 2.00, 2.07, 2.08, 2.07, 1.59, 4K warmdown including 5 x 100m strides @ 5.29 pace. 11K total. Good session with Shogun including hill reps on the notorious Sanctuary Drive, Leonay (16% grade).

Weekly total- 39.8K