11671 total / 1516 in 2017

Base building and getting strong for my next BQ attempt mid-2017. Current PBs: M 3:29:39 (09/15), HM 1:39:55 (8/14), 10k 45:08 (7/14), 5k 21:24 (9/14).

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  • 34 miles
  • 04:43 time
  • 3918 calories
  • 4 workouts
  • This Week time period


  1. RUN
    10k Easy Run w. 6x Strides 10.2 km 00:59 09:14 pace

  2. RUN
  3. RUN
    10k Marathon Pace Run (MP+15sec) 10.16 km 00:50 07:56 pace

  4. RUN
    Ladder Intervals 14.4 km 01:16 08:27 pace

    Aggressively reducing the mileage now, from an average of ~105km/week this year, to 80km last week, aiming for ~50 this week, and 20-30 next (marathon week!). Doing this by stripping most of the ea... read more

  5. RUN
    Marathon Pace Long Run (2x7k@MP) 20.03 km 01:41 08:08 pace

    Bringing down the mileage while focusing on marathon pace. Today had 2x 7k@MP (4:45/km) with 1k easy in-between, plus a 3k warm up/cool down. Looks like I accidentally missed a km on the second set... read more

  6. RUN
    Ladder Intervals 13.25 km 01:10 08:32 pace

    Probably shouldn't have eaten 3 pancakes, ice cream and syrup before heading out for this one :)

  7. RUN
    10k Easy Run + 10x Hill Sprints 11.43 km 01:08 09:31 pace

  8. RUN
    Marathon Pace Long Run To Wor... 22.09 km 01:54 08:18 pace

    Last hard long run of training and always makes me a bit nervous, because you want to end on a high note. Original plan was 29k at MP+15sec, but after about 15k it was clear my legs were still reco... read more

    • Paul S.
      Paul S.

      Tru dat! Hay is in the barn for sure. Time to chill as you're as prepared as you possibly could be. So close!

      11 days ago Like1 person

    • Tomaz L.
      Tomaz L.

      Yep. The only thing you can do now is over-train. Well done on all your hard work. The race will be a piece of cake compared to it. Enjoy the cake :-)

      10 days ago Like1 person

  9. RUN
    5k Easy Run 5.03 km 00:29 09:12 pace

  10. RUN
    8k Easy Run w. 6x Strides 8.05 km 00:45 09:04 pace

    Nice and easy around the block. Taper week 1/3!

  11. RUN
    Marathon Pace Birthday Run (1... 19.24 km 01:34 07:53 pace

    Finishing of peak week with a marathon pace long run (13k@MP), testing the legs for the big one in 3 weeks time. Target was 4:45/km and i was a little fast at ~4:40/km, but overall really strong an... read more

  12. RUN
    10k Easy Run + 10x Hill Sprints 11.4 km 01:08 09:36 pace

    Out under a full moon with wispy clouds and through mist covered fields. Couldn't get more atmospheric!

  13. RUN
    20k Long Run To Work (medium ... 20.22 km 01:44 08:16 pace

    A solid long run at "medium effort". Figured 5:20-5:10/km would be a good starting point and I'd see how I went. Ended up averaging 5:09/km and comfortable the whole way. Didn't... read more

  14. RUN
    Threshold Intervals (2x15min@... 17.12 km 01:30 08:28 pace

    2 sets of 15min at HMP (4:33/km) with 3min easy in-between, plus 5km at each end to warm up and cool down. Have recovered well after Tuesday's long run and these intervals felt pretty solid. N... read more

  15. RUN
    37k Long Run w. 1k@MP every 5k 37.28 km 03:25 08:50 pace

    Longest run of the training cycle. Decided to add a MP km (4:45/km) every 5k for some extra race day focus. A gel every 10k and Gatorade every 5. Cold and mostly into the wind (up to 25km/hr - gulp... read more

  16. RUN
    15k Marathon Pace Progression... 15.11 km 01:15 08:01 pace

    15k with the last 10 progressing from MP+15sec (5:00/km) to MP (4:45/km). Got into a nice rhythm and felt like I was gliding along. Pushed the pace for the last few. Finally a rest day tomorrow, ya... read more

  17. RUN
    16k Medium-Long Run 16.05 km 01:32 09:11 pace

    Rounding out the day with another 16k which makes 26 total. Love the double!

  18. RUN
    10k Easy Run 10.16 km 00:56 08:48 pace

    Good follow-up to yesterday's long run. A bit faster than intended but the legs have recovered well. Will probably do a double today, which my body seems to like funnily enough.

    https://sync... read more

  19. RUN
    Marathon Pace Long Run To Work 25.13 km 02:13 08:31 pace

    Legs felt really flat today, I'm guessing because of the travel and that I didn't really get a rest day due to crossing the date line between the US and Oz on the way home. Was meant to d... read more

  20. RUN
    12k Easy Run w. 10x Strides 12.02 km 01:10 09:18 pace