Two weeks into the 5k plan and haven't seen too many 3 mins something a kilometer.

So it's prob been my best week training wise in quiet a while. The two missed sessions were the long Run which was a big one to miss and the bric run off the bike. I also swapped a training swim for a race on the Saturday. It was my first time this year getting into the sea and without a wetsuit just togs. It was pretty cold but because it was a race you just got on with it. Finished 125th place. It's a handicapped race so I was off on 3:45 mins after go, it's short enough race so trying to catch people off that time is beyond me. Having said that there's some really good swimmers going off behind me at like 8 or 9 minutes and they flew past me.

I was very good on the bike this week and managed to get my long bike in on Sunday. My bike is the one that requires the most amount of work so it's important not to miss any sessions.

The sub 20 min 5k is going ok. I got my hard sessions out of the way early in the week so did my intervals on the weds. They were 800 meter intervals and I was doing them at about 4:10 pace. Then on Thursday I roped Kenny Noonan in for the hill repeats, so we found a hill on Big Bum Boulveard and ran up it 8 times........that was a tough session. I'm finding it really tough to get in fast runs that are below 4 min k pace. This week I have to do 200 meter intervals. I need to get someone else out with me as trying to do that on your own means you don't push yourself as hard.


  • AnnasysCaf

    download latest vlc media player for windows 10 64 bitaladdin 3d game free download pcwindows xp service packs download freehome design software free download full version for windows 10shooting games free download full version for pc windows 7download keygen for windows 10 freedownload dictionary for windows 10 freeivms 4500 for windows 10 pc free downloadbattle chess free download for windows 10best drifting games for pc free download
    [url=]hid compliant mouse driver windows 10 free download
    [url=]download windows pro 10 64 bit iso
    [url=]download fraps free full version windows 10
    [url=]gnumeric download windows 10
    [url=]ccleaner free download for windows 10 64 bit free
    [url=]windows embedded posready 7 download iso free
    [url=]windows updates do not download windows 7 free
    [url=]free download windows os 7 free
    [url=]cd games for pc free download
    [url=]free download software windows xp black edition free
    download terraria for pc free full version
    jarvis software for windows 10 free download
    download left 4 dead for free full game pc
    free zombie survival games for pc no download
    train simulator 2013 free download for windows xp free

    download super vpn for pc windows 10
    dj software for pc windows 10 free download
    windows xp pro 32 bit iso download free
    call of duty modern warfare 2 windows 10 download
    download seagate driver for windows 10

    download hadoop for windows 10 free
    download whatsapp for pc windows 10
    can i download microsoft word for free on windows 10
    best pc games 2019 download
    apple mobile device recovery mode driver windows 10 download

    download nds emulator for pc windows 7
    google chrome download for pc windows 10 64 bit filehippo
    download game dream house days for pc
    download pokemon xyz game for pc
    art of conquest pc game download

    for pc windows 10 64 bit free download [/url] game anno 1701 for pc [/url] fighting games for windows 10 [/url] download foxpro for windows 8 free [/url] scribe free download windows 10 [/url] windows 10 download [/url] game naruto pc gratis [/url] download windows 10 [/url] vice city for windows 10 [/url] media audio 10 professional free download free [/url]

  • AnnasysCaf

    download latest internet explorer for 64 bit windows 7 freedownload midtown madness for windows 10adobe 9 free download for windows 10download picsart for pc full version windows 10 downloadhp scan and capture download windows 10hp loadrunner download for windows 10windows 8 software download for pc freedownload picasa photo viewer for windows 10far cry 3 download windows freedownload flying games for pc free
    [url=]ea sports cricket 2017 pc game free download highly compressed
    [url=]easeus data recovery crack download for windows 10
    [url=]download calculator pc windows 10
    [url=]daemon tools crack download windows 10
    [url=]free download nero startsmart full version for windows xp free
    [url=]cloudsee jvs for pc free download
    [url=]beast battle simulator pc free download
    [url=]download google chrome for pc windows 8.1
    [url=]kmspico latest version download for windows 10
    [url=]matlab download windows 10 64 bit
    fifa world cup 2002 pc game free download full version
    download hotspot shield free vpn proxy for pc
    download easy recovery essentials windows 10 gratis
    gigabyte 100 series windows 7 usb installation tool download free
    3dmark free download windows 10

    ie 11 free download for windows 10 64 bit
    download windows xp for android apk free
    commandos behind enemy lines pc game download
    best naruto games for pc free download
    cs 1.6 free download for pc

    download pdfelement for windows 10
    bridge constructor free download pc
    assassin’s creed 3 free download full version pc game
    acer recovery download windows 10
    download windows 10 install image

    avast antivirus download for windows 10 with crack
    download microsoft defender for windows xp free
    download pc games google drive
    garena free fire pc download windows 10
    crash bandicoot race game pc free download

    mysql for windows 10 [/url] software free download for windows 10 64 bit
    [url=]samsung smart tv allshare pc download windows 7
    [url=]inpage urdu 2000 free download for windows xp free
    [url=]audio video mixing software free download pc
    [url=]winrar free download for windows 8.1 free
    [url=]atom software free download for pc
    [url=]download free mp3 cutter and editor for pc
    [url=]internet security antivirus free download for windows 10
    [url=]download cyberlink youcam windows 10

  • AnnasysCaf

    близнецы камни знак зодиака
    камень знака зодиака овен
    камни знаков зодиака стрельца
    камни знака зодиака водолей
    знака зодиака рыбы камень

    камни знака зодиака рыб
    камень чароит знак зодиака
    камни знаком зодиака близнецы
    апатит камень знак зодиака
    янтарь камень знака зодиака

    [url=]камень знак зодиака близнецы
    [url=]знак зодиака камень весов
    [url=]знак зодиака девы камень

    апрель знак зодиака камень
    яшма камень знак зодиака
    перламутр камень знак зодиака
    камни агат знаки зодиака
    каким знакам зодиака камни

  • AnnasysCaf

    лидит камень знак зодиака
    камень близнеца знак зодиака
    камни для знаков зодиаков
    знак зодиака камни
    знаки зодиака рыбы камень

    камень знаки зодиака лев
    камни разных знаков зодиака
    магические камни знакам зодиака
    знаки зодиака девы камни
    знаки зодиака камни цвет

    [url=]морганит камень знак зодиака
    [url=]знаки зодиака стихии камень
    [url=]знак зодиака дева камень

    камень знака зодиака стрельца
    камни знаки зодиака имя
    какой камень знаки зодиака
    камни тельца знак зодиака
    камни знак зодиака рыба

  • idotiqer
    500 Mg Dosage[/url] Amoxicillin Online

Leave a comment