Wednesday, 29 June 2016

St Mary's Warrior

Felt tired today and just ran fairly steadily. Ultimate wake up though was finding myself running behind the Dragon at one stage. Warrior continues to add variety which is great. Numbers a bit low though.

Tuesday, 28 June 2016

Tuesday off course

No HuRTS after yesterday so answered Damo's call for a run north. Brought BW and Hoey along for the ride but BW started to get scared just crossing the Bridge. "Ball's Head? That's 18k return" he declared. We tried to reassure him it was 12k at most but for some reason he didn't believe us and he ran off near Waverton Park.


Damo showed us the new open trail around the old storage tanks, saving us that stupid stair climb. Ran the bush trail around Balls Head and then we all agreed a run along a new trail at Badangi Reserve sounded great. When you run past Wondakiah into Badangi you turn immediately right and follow a nice trail all the way up to the bridge over the rail line and Belmont Ave. We then ran back streets to Bay Road and the Pacific Highway, running through North Sydney, dropping off Damo and returning to the City via those big stairs off Lavender St and along the water past Luna Park.


Plenty of hills and trails. I struggled a bit, perhaps with a cold, but found some rhythm coming back over the bridge putting in a 4:30k at one stage.


All up 13.9k in 80 minutes.

Monday, 27 June 2016

Stairs again

Expect the unexpected is the Warrior's motto and he delivered today. After the warm-up of intervals around the path and stairs at the south end of the Art Gallery along with 120 odd dips we ran to the Butler Stairs for 3 sets of singles, down to the cliff stairs for 3 sets and finally at the Stairway to Heaven for 3 sets. Rather than hit the Wall of Death we ran back to Woolloomooloo Wharf for 5x 5 push-ups and a return loop of the apartment block finishing with 5x5 pushups.


A tough set of 25 incline pushups, 25 leg raises, 25 dips, 25 leg raises, 25 declines, 25 leg raises and 50 crunches


Finished with a cross country run to the Fleet stairs for 3 double repeats along with 3 sets of 15 declines. It was all made much easier with some sort of fitness video being shot on location at the Fleet stairs involving 3 ladies jogging on the spot on a level 2/3rds of the way up.


Enjoyed today. Was feeling pretty crap beforehand but started feeling great half way through.

Thursday, 23 June 2016

HuRTS 8x400m + 8x200m

The lure of something a bit different and a beautiful winters day had me jogging dubiously over to Rushcutters thinking that I probably should be resting rather than running. Half expected to lie down in the sun and stretch but instead found myself lined up on the first of 8 or so t-shirts that marked the course. Felt crappy on the first 400 but gradually got faster which is a good sign. We all ran as one big group which was a good change.


400s off rolling 2.5 mins went: 1:24, 1:23, 1:23, 1:20, 1:20, 1:20, 1:19, 1:18 - 3:22 average, 3:15 best


200s off rolling 1.5 mins went: 36:62, 36:05, 35:40, 36:67, 35:95, 35:57, 38:00, 32:40 - 2:59 average, 2:45 best


Pretty happy given I've had a big week


11.9k all up with jog down and back.

Wednesday, 22 June 2016

Backing up - MLR

4 days in a row is something for me but I did it. Ran to Centennial via Oxford St. Nice steady pace and had a chance to chat to Birchy for the first time in ages.


15k in 1:13

Tuesday, 21 June 2016

HuRTS 8 x 6.5 mins

Slight alteration to the 8x5 mins with 90s rest in order to run a bit easier after yesterday's interval session. Joined HuRTS to make it slightly more social. Unsurprisingly I was spat out the back early.

Nice steady pace got me down the hill and onto the flat in 6.5mins - 1.48-1.5k according to MapMyRun. Nothing more frustrating than programming a run into your watch only to find out at the end that you have not picked up the satellite and recorded any distance at all.

Ran around 4:20-4:24 pace for 52 mins - got a bit further on the final rep finishing past the gates.

12k in 52 mins. 14.8k with jog down and back.

1.48k according to MapMyRun
 

Monday, 20 June 2016

Warrior Tombstones

Loads of running today and enough intervals so that I can skip HuRTS tomorrow. Was out the back on the first two 3 minute intervals but found myself back towards the front centre by the third. The long run down towards the Opera House and looping back finishing at the bus shelter had me up to third. A stack of step-ups, a big UBM set and we ran up the Cahill to do 3 sets of the pylon stairs + pushups + Cumberland stairs. A pretty long set and I finished 2nd behind the tank.

Finished off with a run down to Cumberland St for a set of the stairs next to the Glenmore, 25 decline pushups, run up the tunnel and back, 25 decline pushups and then ran back up the Pylon stairs then home.