week 4 of 12 (ending 25.03.07)

Monday 7.30pm - Very humid evening. Headed out from home and bumped into Nick at Stanmore, so we ran together round the Bay and home again for 16k in 73 mins (about 4.30 pace).

Tuesday 7.30pm - 3k w/u jog to Sydney Park. 8 x 2 mins with 1 min float for 23 mins of hard running. Ran on the grass oval. 3k c/d jog home. Good solid effort. Total 12k.

Wednesday 5pm - Same run as last week in 74.01. 3 mins quicker again than last week. (4.21 pace). Felt hard going for 6-7k until I got thru the city. Picked up the pace around Pyrmont when I started to come good.

Thursday 8.30 pm - Got out later than normal. Ran to Petersham oval for 4k w/u.
Did 3 x 6 mins with a 2 min standing recovery. Covered more than 4 laps in each effort - probably about 5k all up - felt strong, concentrating on good form and went a little bit further each rep. Nice to run on grass again this week, but absolutely saturated by the finish. 3k c/d jog home. Total 12k.

Friday - rest

Saturday 6.15am - Ran with Nick down at the Bay - dark when we started and a little humid. Parked at Le Montage and did a small w/u to CR5 marker. Wanted to do a solid tempo run today keeping it under 4 min pace. First k was a bit slow in 4.20 but the rest went as follows, 4.07, 4.00, 4.00, 3.57, 3.50, 3.48 & 3.48 for 8k in 31.50. Finished with a 3k c/d jog for 12k total in 52.45.

Sunday - Long round the Bay - perfect running conditions this morning with a bit of light rain and much cooler temps. Covered 25k in 1h52 (4.30 pace) felt really good.

Refereed Bella's soccer matches later in the day as well.

Total for the week 98k.