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  1. Replies
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    Re: Stormy Runs (60-400m)

    Wednesday Evening
    The 1000 Steps


    Thursday Morning
    3km


    Thursday Evening
    East Burwood Masters
  2. Replies
    75
    Views
    11,099

    Re: Stormy Runs (60-400m)

    Wednesday Morning
    20 x 70m run-throughs 30s rests

    current weight 86kg
    loss since getting a reliable set of scales is 6.5kgs
    alltogether since i started this mission at the start
    of the year...
  3. Replies
    75
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    11,099

    Re: Stormy Runs (60-400m)

    Tuesday Evening - warm
    Croydon Masters
    80m 1st in 10.42
    200 1st in 26.88
    3km in 17:13
  4. Replies
    75
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    11,099

    Re: Stormy Runs (60-400m)

    Monday Evening
    Usual warmup
    fast cadence work on mini tramp
    90m at around 90%
    300m at around 95%
    general abs work



    Tuesday Morning
  5. Replies
    75
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    11,099

    Re: Stormy Runs (60-400m)

    Sunday Morning
    2km - 11:21


    Sunday Evening
    5 x 300m
    4 sets of Mountain Climbers
    and general abs work
  6. Replies
    75
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    11,099

    Re: Stormy Runs (60-400m)

    Friday Evening - Warm
    5 x 300m
    4 sets of abs and pushups



    Saturday Morning - Warm
    3km in 16:29
    followed 5mins later with
    60m at about 80% to fire up the legs
  7. Replies
    75
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    11,099

    Re: Stormy Runs (60-400m)

    Thursday Morning - No Run


    Thursday Evening
    East Burwood Masters
    400m Hcp - 1st in 63.9
    100m Hcp - 1st in 13.01 (-2m)
    40s Run - ran at around 75%
  8. Replies
    75
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    11,099

    Re: Stormy Runs (60-400m)

    Wednesday Morning
    4km -22:50



    Wednesday Evening
    Knox Masters
    600m - 1:55
    4x200m relay - ran the anchor and team
    ran second
  9. Replies
    75
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    11,099

    Re: Stormy Runs (60-400m)

    Tuesday Morning
    4km - 23:05



    Tuesday Evening - warm
    Croydon Masters
    18.8sec NOSP - treated as a run through 120m
    400m - 1st in 64
    threw a few javelins
  10. Replies
    75
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    11,099

    Re: Stormy Runs (60-400m)

    Friday Evening
    Knox Track with others
    3 x 10
    3 x 20
    100m hcp for fun
    300m at around 85%



    Sat/Sun - Rest
  11. Replies
    75
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    11,099

    Re: Stormy Runs (60-400m)

    Wednesday Morning
    3km - 17:01



    Thursday Morning
    20 x 70m w/30s rests
  12. Replies
    75
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    11,099

    Re: Stormy Runs (60-400m)

    Sat/Sun - Rest


    Monday Morning - Very Warm
    3km - Recovery 17:22


    Monday Evening - Mild
    5 x 300m approx 70% w/60s rests
    pushups and abs work
  13. Replies
    75
    Views
    11,099

    Re: Stormy Runs (60-400m)

    Thursday Morning
    20 x 70m run-throughs w/30s rests



    Thursday Evening - Warm
    East Burwood Masters
    400m - 1st in 63.4
    100m - 1st in 13.6 (legs tired)
  14. Replies
    75
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    11,099

    Re: Stormy Runs (60-400m)

    Wednesday Evening - Mild

    Knox Masters
    110m - 14.76
    200M - 28.10
    very strong headwind
    a little later -
    6 x 150m in approx 23s walk 250m
  15. Replies
    75
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    11,099

    Re: Stormy Runs (60-400m)

    Wednesday Morning - Warm

    800m slow jog
    10 x 70m run throughs (Recovery)
  16. Replies
    75
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    11,099

    Re: Stormy Runs (60-400m)

    Monday Morning - Warm

    3km Recovery Run - 16:52



    Tuesday Morning - Very Warm

    2km walk - 20:11
  17. Replies
    75
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    11,099

    Re: Stormy Runs (60-400m)

    Saturday - Rest Day



    Sunday Lunchtime - Warm

    At the track
    Usual Warmup then
    3 x 10m
    3 x 20m
  18. Replies
    75
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    11,099

    Re: Stormy Runs (60-400m)

    Friday Evening - Cool/Mild

    Walked up and down and steep 20m driveway for half an hour with my daughter.
  19. Replies
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    11,099

    Re: Stormy Runs (60-400m)

    Thursday Evening - Knox Masters - Hot

    80m - treated as a run-through
    100mHcp - eq 2nd 12.99 (-2)
    200m - 1st 27.40



    Friday Morning - Warm
  20. Replies
    75
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    11,099

    Re: Stormy Runs (60-400m)

    Thursday Morning -Cool/Mild

    3km Recovery Run gradually increasing pace last 2km - 17:47
  21. Replies
    75
    Views
    11,099

    Re: Stormy Runs (60-400m)

    Wednesday Morning - Mild

    3km Recovery Run - 18:07



    Wednesday Evening - Knox Masters - Mild

    80m - 1st (no time)
    300m - 1st in 44
  22. Replies
    75
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    11,099

    Re: Stormy Runs (60-400m)

    I used to have a high quality spinbike a few years ago but found that it seemed to slow my
    leg speed in short sprints. I don't have it now
  23. Replies
    75
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    11,099

    Re: Stormy Runs (60-400m)

    Cool - a shame i didn't realize that was you in
    Bendigo
  24. Replies
    75
    Views
    11,099

    Re: Stormy Runs (60-400m)

    Tuesday Evening - Warm

    Usual Warmup then
    80/100/120m @ around 90% effort 10min rests
    which included sets of Russian Twists and Slow Pullups
  25. Replies
    75
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    11,099

    Re: Stormy Runs (60-400m)

    Tuesday Morning - Mild

    3km Recovery gradually building from halfway - 18:32
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