week 11 of 12 (Ending 13.05.07)

Planned program for the week....

Monday - Met up with Nick and ran lots of laps around the outside of Alan Davidson oval at Sydney Park with a 3k jog there and back for about 13k or a bit more all up in an even hour, with about 8k on grass.

Tuesday - 3k warm-up jog down to Glebe park. Did 2 x 5 mins @ 5k pace and 1 x 7 mins @ 5k pace with a 2min jog float between each rep. Covered the 5.5k loop which includes Anzac Bridge in 20.54 for an average pace of 3.48. Hard work up that hill on the Bridge ! Total 12k.

Wednesday - Filled in for Bella's soccer coach tonight who was ill, so ran afterwards for an easy hour or so - 13k at 4.30 pace.

Thursday - 8k tempo in 29.55 around the Bay in near perfect conditions. Started at CR5 marker and finished at Lilyfield rd Bridge. Splits went 3.49, 3.52, 3.45, 3.45, 3.45, 3.40, 3.38, 3.36. Ran 10k of w/u and c/d for a total of 18k. Saw SuperFlake out around the Bay slumming it with us Innerwesties.

Friday - an easy 6k in 28 mins (4.40 pace)

Saturday - 23k in a very easy 1h50 (4.48 ave pace). Ran steady into the city then met up with some of the runclub girls and cruised around the SMH half course, ran a bit harder on the run home. Busy afternoon with netball then a mother's day lunch and then dinner - too much eating !

Sunday - Bella had soccer at midday then out for lunch with the girls. Ended up running at 6pm with 16k round the bay in 66 mins (4.07 pace) for a good solid run.

Total for the week - 102k.