Secret Blog for Killing Track and Parkrun PBs

Frylink 3.5km out and back, virtually all down going out, all up coming home. After a fast start caught gt then sk inside the last km. Pushed very hard by sk in the last 400m. My ast of 88.9% weak in comparison to previous runs this year. Fatigued from yesterday. Good news is I should be in group 46 next handicap. kt 3rd 81.7%, sb 88.9%, sk 76.6%, gt 71.0%, r 58.5%, missy 67.2% Taylor 7.2km lollipop E 75.1%, h 66.3%, k 65.9%

Last 3 months an average of 120km+ per week. Terrain not conducive to all the sessions, although a PB power hill yesterday and today's effort demonstrate some of the good elements are there. Tomorrow at the xc handicap and in a fortnight at City2Surf should reveal the truth of where I am really at. Power and race pace I think are the missing elements. Mistakes made last yearly cycle... power hills deeper into the cycle (ankle stopped that in 2010-11) and do regular 400s on track along with the hills (ankle stopped that in 2010-11) train more on soft surfaces and wear nicer shoes don't put water on the head in a 10km race be at optimal race weight for longer periods race more 800s and 1500s (ankle stopped that in 2010-11) keep the base, maintain the km output stretch, warm-up, plank Preparatory Period 2 August to September Aims to develop: Aerobic endurance, race pace , speed, strength, power Training Goal: Aim to fit in no more than 3-4 of the sessions below each week a...

Almost to plan, 30min (before event)+5min during event) warm up, 10 min x 3 with 1 minute recovery, healthy lead, then start passing places 5 to 15 (they all took accidental 1.5km short cut missing toughest hill on the course). Last 22 minutes flat out in order to beat those who all took the short cut. Caught them all with 1km to go. Should have known better, this organiser slack with the signage since the year 2000. I almost took the same wrong turn. Easy to do when the sign is not in the 'optimal' spot (on a different track). Several others on the longer courses same problem. Finish time 60 minutes. Of my friends: cat woman 2nd female, H 80?, Charlie 80, Minnie 81, GT with friend. YBHIFI & Kelley the 25km, Roger the 42km.

Entered the Bush Capital 16km this afternoon. Mostly a good chance to catch up with some well missed friends. I will be repeating a similar session to that I did in Ugine last week, that is after a warm up 10,10,10,10,2:30,2:30 min intervals with 1 min trot recovery between. I should still be able to place highly with that session and avoid smashing myself. City2Surf in a fortnight...smashing myself then. The event is on this Saturday morning.

Morning trot with Bella, usual loop in the bush with stoppage for a doggie swim in the creek. Afternoon on the bike path, 6 x 1 minute power hills.

Bella has a new toy named cadel, i have a new old toy named bella, only a lazy forty today, so tired{-§

Just some easy running today from the airport hotel and the village of Le Mesnil Amelot. 90 minutes all up. Then the long journey home and back to reality. Three months away is a long time. I already know the car doesn't start. I imagine Bella is quite chubby. Life at the beach, trying to play with a pocket sized dog with a heart problem named Basil must be tough. Wait until Bella finds out she is on a diet of pumpkin (we have 14 in the garage from last crop) and running 120km a week. I can already see the smile on her face:-) See you all soon xx

Here we are, nice seat, big screen, surrounded by aussies, cadel wins tour de france ... Woo hoo. Thirty minutes jogging along the seine this morning, looks like another lazy hour this evening to calm me down. Go cadel, allez cadel, you look good in yellow cadel.

Only 33 mins done today...out I go for a lazy hour. 6 hours driving from Albertville to Paris today to be in a position to both watch Cadel win Tour de France (on tv) and live on the Champs tmoz...bravo Cadel

10km Runner's Shop kt new pb bkt rlc 40:51 sk 44:30 ; missy 49:10 5km richard new big pb 4 planker extraordinaire 26low well done all...bubbles on the way i owe you from cheering ama 10km pique nique...thanx so much for that

http://www.youtube.com/watch?v=mIIvsNBXhac

A quick jog in the morning, then 7 hours on the peage to Hotel Roissy CDG Paris, in time to watch brave Cadel on tv in the time trial. Save a calamity Cadel will be on the podium in Paris for the third time. On top the podium? I believe, I hope, proud of your process Cadel...bravo Cadel...

How is today going to play out today? I have no clue. Just looking at the paper, remembering that all the riders will want to conserve or take a maillot today with the climb over Galibier and final ascent up Alpe d'Huez, here are some thoughts. Garmin lead Leopard and AG2R by 10 minutes. They will want to get as many over Gaibier as possible. Also Hushovd needs points at the late intermediate sprint. Joining him will be Rojas and Gilbert (points). Vanendert and Sanchez will attack on Galibier to get maillot point rouge. Basso and Cunego will be marking each other to be best Italian. F Schleck will attack today on Alpe d'Huez. A.Schleck will mark Cadel and attack if he makes a mistake. Cadel will mark everybody. Voeckler will clng like a limpit. Wot about me...one hour jog, easy 30 later...heart will be pumping...racing starts soon:-) The weather is fine, maybe a shower later. Go Cadel

Before watching the Galibier stage on the tv some long intervals on the bike path at Ugine. 10,10,2:30,2:30,10,10 minute intervals (45:00 all up) with 1 minute recovery, approx 18km covered in the 65min session. Raining in the valley, warmish, 6 degrees on Galibier, no chance of snow settling...glad to be on the bed in the motel. Big day for Cadel, he has two riders in the early break, a strong man and a climber...it will be on for them all today. Cadel will need all the help he can ger. Let's hope it is into a headwind to keep them all bunched together. 12 weeks covered on this journey in France so far 11000km in the car and 1500km on shoes. 130km this week. Back to the tv...village deparr on France3 has just finished...en direct after the publicity:-)

More snow and thunderstorms overnight, rolled down the hill to watch the depart and collect some free munchies. Only a lazy 30 min jog, more after the tour on tv. After the depart a drive to Bourg d'Oissans, considered the options, then on to Albertville, etap hotel. Earlier in the trip we spent some time at Galibier and Alp d'Huez to give us the option of skipping some stages to get us to Paris without rush. We have reserved seats at the finish in Paris on the Champs. No more camping in the car:-)