New Cycle - First Session
Small introductory session to start the new cycle for the next year. Aim is to develop more power with hill repeats over the next six months and aerobic endurance with long intervals and LT runs. Like last season, each week will incorporate a small amount (no more than 3km) of pace work, starting at 76 seconds per lap, then moving to 72 and finally 68 by start of the next track season.
Today's session: 4 x 150m power hills ; 1 x 350m power hill ; 1 x tempo run 5mins including hill ; 1 x 1000m @ 76sec per lap. KM in legs last 7 days=88
All my recent PBs push back to 1992 levels now. To push back further I will need to run:
800m in 2:03 (recent PB=2:11), 1500m 4:17 (4:22), 3000m 9:00 (9:14), 5000m 15:01 (15:58), 10000m 31:12 (32:55), City to Surf 45:49 (47:23), Half Marathon 69:46 (73:04) Most are unlikely, but not all.
Today's session: 4 x 150m power hills ; 1 x 350m power hill ; 1 x tempo run 5mins including hill ; 1 x 1000m @ 76sec per lap. KM in legs last 7 days=88
All my recent PBs push back to 1992 levels now. To push back further I will need to run:
800m in 2:03 (recent PB=2:11), 1500m 4:17 (4:22), 3000m 9:00 (9:14), 5000m 15:01 (15:58), 10000m 31:12 (32:55), City to Surf 45:49 (47:23), Half Marathon 69:46 (73:04) Most are unlikely, but not all.
Comments
Thanks for your kind comment on my (modest) 1500m in Perth. I hope to see you in the same race in Brissy in 2011 - John will be in the 50's! Cheers, Scott
I ditto Scott's comments.
Would be really interested in knowing your PB's and dates.
Did you run as a youngster and give it away (like me?), Carry on running or do something else (Cycle?)
Brissy 2011 could be just as competitive.