week 5 of 12 (Ending 01.04.07)

Monday - 13.2k in 59.30 (4.30 pace) Nice and cruisy jog down to the Bay and back via Victoria rd.

Tuesday - 4k w/u round Sydney Park. 10 x 1 min on/off on the grass oval. Felt fastish tonight so I must be getting some strength back as I could hold a strong pace for the whole session. Thru in a couple of minutes of 15 secs on/off as well. 4k c/d back home. Total 14k all up.

Wednesday - Same run as Monday but had to take a slightly longer route for 13.5k in 57 mins (4.13 pace).

Thursday - Longish w/u of 20 mins round Sydney Park then 4 x 5 mins around the footpath of the oval (1 lap is 480m exactly) Covered close to 3 laps on each effort (approx 1400m) with a 2 min walk recovery. 18 min c/d jog home via Erskineville. Another strong effort tonight. total 14k all up.

Friday - rest

Saturday - tempo run with Nick round the inner fence of Centennial park in perfect running conditions. 4 x 3.6k laps with each lap getting a bit faster than the previous to finish in 59.07 for 14.4k. Splits were 15.25, 15.05, 14.28 & 14.09.

Sunday am - Davidson Recreational STaR. This was a very hilly hit out from start to finish - never once really finding a rhythm. Did a few laps of the oval before the start to get the 30k in. Finished in 2.29 and got a large bloodblister and a very bruised toe from the 6-7k of rocky trail that we finished on.

pm - Ran 4k with Bella round the grass oval in the evening - toe feels fine but looks terrible. Quads felt a bit sore but pulled up fine after the run. Finished with some stretches and strength exercises.

Total 103k for the week.