Power Hills

Another h.r.d. with the hard core gals. On a steeper incline than normal, 8 x 15 second power hills concentrating on form and staying relaxed,walk down recovery.

Effort=8/10 KM in legs last 7 days=143. Last session before heading off to Europe.

Training Race : ACTVAC Handicap Mt Ainslie 9.3km

On gravel, undulating to hilly (probably the toughest climb we use), 9.3km 32:41. Effort=9/10. KM in legs last 7 days=125
Into an icy breeze first 3km (barely above zero in the shade), took ages to catch anybody, still 76th with 2km to go, caught lots on the climb up to Mt Majura saddle, didn't leave much behind on the downhill, ended up 17th. Took 38 seconds off my previous course record.

Really looking forward to being away now. Hopefully I can avoid an airline bug and put in some good sessions over the next 4 weeks in preparation for City2Surf.

Of my friends: v=36:21 fastest female ever on long course
On short course: Missy 5th fastest on the day; GT 2nd fastest, 4 seconds slower than other missy 1st fastest

LT Run

On gravel, undulating 4.6km tempo below LT, training race tmoz.
KM in legs last 7 days=120

KJ+Ntash=2.5min intervals,1min rec

Pacing Session

4x100; 1000m 300; 4x100; 1500@84 with kick down last 300m (4:56); 3x1000m (Missy sesh) <3:50 avg
Not so cold tonight, still, better session for everyone.

V+KJ ELG step down from 1200m

KM in last 7 days=120

Power Hills

Train with hard core girls today, fill in for SK who has a throbbing calf.
On bike path, moderate incline, 6 x power hills (58,50,51,50,51,55). Effort=9/10 (for efforts 2-5). KM in legs last 7 days=115

Anatomy of Two Races : 1500m, 5000m Olympics Athens 2004

1500m



5000m

No need for a commentary...1500m, 5000m...BKT...we are lucky someone posted roughly his training regime on the www...and we listen!!!

Training Race : Canada Fun Run 5km

Perfect weather, cool, slightest of breeze, sunny, flattish with downhill start, four pinches and uphill finish. Course measured on Garmin as 80m long, turnaround possibly not where is was supposed to be. Who cares really...

The race: 10km and 5km go off together, fast start 3:03 1st km 1/3 way up first hill (net down), sitting in a bunch of 4 chasing 'solo man' and two 10km elite (30mins). First 1.5km just hanging in, next 2km driving the pace, bad 500m on final hill, then finished off strong taking 4th place, 11 seconds off 2nd place. Felt like a sub-16 5km...perhaps it was.

Of my friends: v=1st female 17min club ; kt+e=19min club ; h+kj=20min club ; missy=21min club ; sk=22min club (calf issues); sendaletter=23min club ; L&P 10km=38min club Fantastic results there, looking good.

Two pancake and maple syrup did not agree with my shorts on warm down, some grumbling and arguments between the two. Shorts won. Heard a few Canadians, but did not actually meet one.

Anatomy of two races : 800m WR Seb Coe, Wilson Kipketer

Total blasts from the past. Two paced 800m World Records by Seb Coe (1981) and Wilson Kipketer (1997, sorry, in German, how nicely poised does he look). Still today among the very, very few who have cracked 1:42. Both races almost identically run, near perfection pacing at 49.0 for Wilson, 49high for Seb with a 2 second slow down in the second lap for each.

LT Run

Lightest of runs today as training race tmoz, Canadian Fun Run 5km. Hopefully tmoz eat some pancakes before a dog woofs it down, meet some Canadians.
On gravel,undulating 20 minute tempo run, all under lactate threshold. Effort=3/10
KM in legs last 7 days=120

Virtually all in group also chasing pancakes tmoz except GT, therefore punished doing 4x5min intervals

Pacing Session

Horrid weather, windy, rain/puddles on track, cold, dark, bleak,feet,hands numb...but we were there again...4 x 100; 2000m 6:30; 4 x 100; 1500@ 84 with kickdown (4:57); 3 x 1000 (3:55, 3:55, 3:50)

V, KJ ELG step down from 1200m

Anatomy of a Race : 1500m 1997 World Championships

The race in which Hicham El Guerrouj officially ends Noureddine Morceli's reign as the best miler in the world.

First 800m covered in a slow 2:02 (61.08, 60.96), El Guerrouj starts to wind it up with 700m to go, covers the next 300m in 41 (14,14,13)[penultimate lap in 53], final lap in 52(easing up).

So when we do step downs from 1200m and 6,5,4,3,2,1mins with short recovery and ever increasing pace in the next block you know why.

Power Hills

On bike path, moderate incline, 6 x power hills (59,55,54,53,53,52). Effort=8/10. KM in legs last 7 days=128

Pacing Session : High Noon : 3000m

On track, perfect conditions, 3000m @76 (9:34,dropped in one 80 second lap ooppss!). Effort=8/10. Tired bod. KM in legs last 7 days=128

Of my friends:
kj 800m=2:28 (splits 34,36,39,38) kt 3000m 11:30 (pacing session); rogerlapin something in between ktsk ; sk 11:46 ; missy 12:08pb

LT Run

Light run today as training race tmoz, 3000m.
On gravel,undulating 20 minute tempo run, hovering around lactate threshold. Effort=6/10
KM in legs last 7 days=128

Pacing Session

4 x 100m ; 3 x 1000m @ 75 ; 1500 @84 with kick down ; 3 x 1000m avg<3:50

V&KJ ELG step down from 2000m

In the cold, cold Canberra winter some impressive running from my friends. Best session by far this year.

Power Hills

On gravel, gentle to moderate gradient, 5 x power hills 141,141,137,138,140 jog back recovery plus 20-30 seconds at bottom. Effort=9/10.
KM in legs last 7 days=125

Last 8 weeks average 123km per week

Long Intervals

On gravel, undulating 2 x 2.3km @ 3:30/km, 5min jog/walk recovery. A bit chilly this morning, hard to warm up the sore bodies. Effort=8/10. KM in last 7 days=128

Pacing Session

4x100, 1000m@72, 4x100m, 1500m@88sbah,84ktsk,80gtkjlp,76v, 3 x 1000m 356,353,330 (middle effort fartlek...kt dnf!!wot!!)
newbie=h:-)
KM in last 7 days=132