Secret Blog for Killing Track and Parkrun PBs

On gravel,undulating tempo intervals 6,5,4,3,2,1 min, 2min recovery, well under LT, training race(3000m)tmoz. Of my friends: some working harder doing a similar thing, some recovering from a mountain run with a ploddle.

On track, cool with drizzle, 2000m 6:20,1200m@84,800@80,400@69 KM in legs last 7 days=102 (1 missed day in transit). Weekly Averages per month since comeback Km/day Km/wk Mth Yr 11.4 79.8 September 2007 10.5 73.2 October 13.1 91.3 November 14.5 101.6 December 15.0 105.2 January 2008 18.1 126.6 February 15.3 107.4 March 13.4 94 April 14.5 101.3 May 14.4 101.1 June 10.5 73.4 July 13.9 97 August 15.0 105.1 September 16.2 113.6 October 12.1 84.5 November 16.0 111.7 December 14.9 104.4 January 2009 17.3 121.1 February 15.8 110.6 March 15.8 110.1 April 17.6 123.2 May 13.4 94 June 11.5 80.2 July 15.2 106.1 August 17.2 120.4 September 16.4 114.9 October 17.2 120.1 November 17.1 120.0 December 15.3 107.3 January 2010 13.9 97.6 February 13.4 93.9 March 15.4 107.8 April 17.2 120.1 May 17.2 120.2 June 17.2 120.1 July

On gravel, undulating, jet lagged, 7 x 15 second power hill as warm up, followed by 6min, 5min interval, less than 1 min recovery.

On bike path, 6,5,4,3,1 min intervals less than 1 min recovery. Effort=7/10. KM in legs last 7 days=137 Of my friends, bunch of 5 this morning...how cold was it? Meanwhile in Bordeaux it is 1027am, 27 degrees, Robert Gesink from Rabobank has warmed up on the course (as did Cadel and Cancellara but i didn't snap them), I am parked 8km from the start or 42km from the finish in Blanquecourt, McDonald is open, they have free wifi, I can see the riders from the drivers seat window and I have tv reception but coverage doesn't start until noon, until then I have cartoon...final etap hotel buff count is 21...the only food I got from the caravan was Haribo:-(

Not much has changed for this period since I compiled it much earlier in the year. We've all had steady progress throughout the base building period. Many are already running PBs in the pacing sessions or at High Noon meets. I can't think of anyone from our core group who hasn't either improved substantially or are at the level of last years season...just off base work. Now it's time to turn up the heat without losing the base. I never speak of volume in training as everyone has their level of time and commitment. Just doing the right sessions at the right time is enough to improve steadily. For me I have my level. An average of 120km per month is about all I can fit in and sustain in the base period. I race really well off 100km per week. During a full 10 day taper (I only do 3-4 per year), 80km in the last 7 days gives great results. Once tapered I can only maintain the taper for 3-4 weeks before it needs topping up again. If I combine taper with top-up I might be abl...

Back in oz while I am away some impressive training and racing goes on. Stair run-up in Sydney V=1st female, defeat Emily B. Thursday track pacing GT=503 and Wednesday BBQ PB, pacing group excellent and largish. L&P sub 5:10 not long after GCM Keep up the good work,you know I am watching

The pacing session in the new block starting last Thursday in July (I am back)will take this format: Approximately 5km of work in the session (more for some, less for others) Normal 15-20min warm up plus strides. 2000m at your 5km recent PB pace (615-620 for me). Lots of you at similar speeds so help each other. Most of you will do between 7:30-8:20. I stress: No kick, not a time trial, please hold back so not to accumulate lactate. We will try to run all at the same time so we can pace (not race) each other. Active recovery for 15 minutes (stretch, more strides, talk) Then pacing begins based around the 1500m group. 800m specialists and long distance group sessions will vary slightly. Pacing is structured around your 1500m pace, different for each of you. Aim is to complete 1200m at your goal pace, maybe one (or two for you 5km specialists) effort before that at a slower pace (also 1200m). Then 2-3 efforts after that at faster, ever increasing pace. The kick. So for me: recent PB 422...

Four days similar training. Up in the morning early every day, run strength hills at low cadence approx 400-500m climb 25mins 4km @ 10% to summit of Col du Tourmalet, briefly over the other side and back then return via town. Afternoon ploddle including 10 mins up towards Tourmalet @ higher cadence tempo power hills. Altitude at La Mongie 1700m, at camp mountain stream 1750m at Tourmalet 2117m. Every day the animal hazard different, today a herd of alpacca...other days marmotte, sheep, cow, donkey... people every day. Tour came over Tourmalet from La Mongie today...in one day mountain top finish at Tourmalet.

On bitumen at Montgailhard (near Foix), undulating, 6min, 5min, 3min, 5x2min all with less than 1min recovery. KM in legs last 7 days=135 Of my friends back in oz a nice group out this morning doing various combinations of long intervals and tempo running.

On bitumen, steep incline, 3km @ 10.1% average, ffinal acent of Tour de France stage to Mende. KM in legs last 7 days =133

On bitumen, undulating, 6x2min+ 3x1min intervals,less than 1minute recovery. Chest still cloudy. KM in legs last 7 days =115

Running ascent from Mende through the forest on a penetance trail to the croix, descent via Tour de France arrivee and final 5km from summit back to Mende. Total climbing of 25mins, approx 500m at very steep gradient (some>25%). KM in legs last 7 days=115

On bitumen, moderate to steep incline 1x2min power hill, 1x40min tempo hill Of my friends: kt, a, sk, v? 6x1min power hills:-)

Next to pave at Arenberg, not on, one x 7min above LT, one x 15min below LT. KM in legs last 7 days=120

Long run 102min from Etap Hotel to here and back...entrance to the mythical forest of Arenberg pave sector, Paris-Roubaix and third stage finish 2010 Tour de France. KM in legs last 7 days=125

Well done L&P (257), JBhiFi (258)...epic

On bitumen, flat as a chat noir, 30mins at LT through villages of Herin and Waller. Negative split of 10mins coming back. Effort=7/10. KM in leg last 7 days 125

Of my friends: On track pacing (GT with Garmin), 1500m@84? (GT 509,KJ?,kt 1000m 336, A 1100m then 3 x 1000m kj ElG step down from 1200m...great stuff Me 55min ploddle & 72 min ploddle through French villages near the cobbles of Arenberg (northern France near Belgium border). Long intervals this afternoon which were 2x1.5min plus 7min. Effort=6/10 (can't feel my legs drained by heat and shopping) KM in legs last 7 days=124