Peter Good Training

PG Training venues

Team

Good luck to all those racing locally this afternoon at ES Marks.

If anyone can help with recording and advising lap splits for Saturday races it would be much appreciated (by Coach and Athlete).

Training option for others:

All others to be tempo run (10km to 8km pace) 1 lap of Cent pk

 

Forthcoming Activity – Breakfast with the Gregs – Saturday 21st March – make it a date in your diary RSVP as below

Training on the morning of Sat 21st March will be in Queen’s Park.  Meet 7:30am to warm up at cafe/near children’s playground off Darley Road.

The Gregs (Mark & Jude) are hosting brekkie at their new pad afterwards, at Unit 4/18 Chepstow St, Randwick which is about 10 mins walk from Queens Park, via good coffee shops.

Delectables will consist of: bircher muesli, muesli, toast with jams / marmalade  or Vegemite / avocado, fruit salad & yoghurt. 

Let us know if you can come along. Kids, partners, pets all welcome : )

Mark 0403071985

Jude 0405784106

Team

Training Tuesday 3rd March will be at ES Marks, meet at 6:00pm to warm up.

Team

Training Saturday 28th Feb to be at Centennial Park meet at Restaurant 7:30 am to warm up

Team

Congrats to all those who competed at the weekend in the State Masters Champs – there were many notable performances and a plus that even if it was not the best experience it still  generally resulted in a PB or seasons best performance.

Training Tuesday 24th Feb at ES Marks 6:00pm to warm up

Team

Good luck to those competing at the State Masters Champs this weekend. Here are a few words from the great ‘Bard’ to help you along:

For checking in:

Better three hours too soon than a minute too late.

William Shakespeare

For the 5000 –

Wisely, and slow. They stumble that run fast.

William Shakespeare

For all in the final laps/meters:

Our doubts are traitors and make us lose the good we oft might win by fearing to attempt.

William Shakespeare

Clothing Alert:

Heat not a furnace for your foe so hot that it do singe yourself.

William Shakespeare

 

Training for others Cent Pk meet at Restaurant 7:30am to warm up:
Lisa B, Steph, Rebecca, James Constantino, Daz, Angus – 3 x 1000 (5 mins rec) as per last week

Heather – 3 x 1000 (5 mins rec.) <4:20

Sarah Jane (training am or pm) – 400 (90 sec rec.) 200 – 72-70, 36-35

15 min recovery

300 (90 sec rec.) 150 – 54-52, <27

Allow additional 2 secs to target times if on grass and conditions slow.

 

 

 

 

 

5km splits

Comments off

Jude – 46.9, 97.4, 97.8, 99.2, 97.7, 98.5, 97.6, 96.8, 97.0, 3.15.6, 95.9, 91.4 – 20.11.8 (4.02, 4.06, 4.03, 4.05, 3.55)

Mark – 42.4, 84.3, 83.8, 83.5, 83.9, 85.1, 84.9, 84.9, 85.3, 82.8, 82.6, 83.3, 77.9 – 17.24.7 (3.30, 3.29, 3.32, 3.30, 3.22)

James – 42.8, 87.1, 87.9, 87.9, 87.1, 88.2, 89.8, 89.5, 89.8, 91.1, 90.6, 91.5, 78.9 – 18.22.2 (sorry no kms)

Jon – 46.5, 1.39.8, 1.43.4, 1.45.6, 1.49.7, 1.51.0, 1.51.2, 1.52.3, 1.51.5, 1.52.5, 1.51.2, 1.51.2, 1.39.7 – 22.25.6

(4.09, 4.31, 4.39, 4.41, 4.25)

Ken – 51.4, 1.48.2, 1.54.9, 1.55.5, 1.51.0, 1.51.2, 1.51.5, 1.51.8, 1.50.7, 1.51.1, 1.51.4, 1.48.5, 1.43.1 – 23.00.3

(4.34, 4.43, 4.38, 4.38, 4.27)

Training Tuesday 17th Feb will be at ES Marks, meet at 6pm to warm up.

Team

For those not racing 5km State Champs or allcomers please see below:

Training to be Cent Pk meet 7:30am at Restaurant to warm up

Team

Training Thursday 12th Feb to be at ES Marks Field 6:00pm to warm up

Sessions to be as below:

Those running in 5km State Champs this weekend – 4 x 200 (400 jog rec) 2 <5km race pace, 2 at 5km race pace

Gill, Sally, Naomi (TBC), Heather, Nick, Paul, Dams – 8 x 400 (60 sec recovery) Pace TBC

Lorna 8 x 200 off above 45 – 42

Emily – 2 sets 3 x 400 + 2 x 200 (60 sec recovery, 4 mins between sets) 78-80, 35-36

Rona – as Emily TBC

Alice – 2 sets 2 x 400 + 2 x 200 off Emily TBC

Chamkaur – 2 sets 5 x 200 (60 sec recovery, 5 mins between sets) 29-<31

Vincent 2 – 3 sets 5 x 200 29-<31

Kevin, Justin – 10 x 200 (30 sec rec.) 34-52

SJ – 5 x 200 (off Kevin alternate 200) + 3 x 50

Jane – 2 sets 3 x 150 (250 jog recovery, 4 mins between sets) <26

Jim – 2 sets 2 x 150 <21

 

Team

Training Tuesday 3rd Feb to be at ES Marks Field, meet at 6:00pm to warm up