35.7

Started training with the temp at 35.7 degrees in the shade. Dragged out our bags and bottles of ice, stretched out for a few lazy 200s with a chatting recovery.
A couple of 39s, shaved off a second or two each effort to finally reach 30s after 8 efforts. Some stopped a little shy of that mark, but 3 hard days in a row none the less. Some backing up from a night in the pool.

38 again tmoz b4 it cools down a little. Might have to run to work tmozxx

Tempo Run : ACTVAC handicap xc

Track rutted, narrow, rough with horse jump, people everywhere, ghost train..either 6km or 3km.
Results (ast):
3km sb 91.3%, kt81.3%, sk 74.9%, gt 74.0%
6km mor 80.7%, genie 69.8%

Of me: 3km 10:30

Long Intervals : XC

Soccer at the track this morning, the group out at Stromlo XC Circuit early, 6,5,4,3,2,1 minute intervals, 1-2 minute recovery between efforts, all at 5-10km pace...then coffee

KM in the last 7 days=125. So glad to say that because it is my first 120km+ week in 3 months (since I tapered for the 5km that was rained out, 10km and half marathon). Not that I had been training easier, more that the interval sessions, heat, rain, odd niggle etc had forced 1-2 lighter days each week. A few more big mileage weeks before I lighten off again. I'll make a yudgement after the 10km on Feb 10th.

Track Year 49

Hot, dry nor-westerly a blowin' 1000m, 1500m, spiral 4 laps.

1500m sb 4:32 (sb), dr 454, l&p 5:00, gt 5:15, sk 5:15 pre-meet, catwoman 5:30, genie 5:45

Of me: proper race again, played all my cards at 500m to go, not nearly good enough

More results later...almost everyone, dry 800m runner's cough

LT Run

In the morning 14km with the master, two loops of the bush, 3 swims for Bella, one naughty dog yumped on some poor old lady Bella thought was my mother, that's an associative memory for you, we were nowhere near the beach, later started ripping up the brick pavers, then need pizza to recover...keep that thought, watched that Greek dinner show, salmon tart, chicken balls and pavlova, then i made pizza from the garden all except the base and cheese think i need a cow or milk the dog stir it really fast until the curds, wot? then Costa in Arnhem Land, cutting it fine, needed to get to the lake to watch the Australia Day fireworks by 9pm, 9km in 30 minutes, not happening when 37 degrees...but I tried

Short Intervals

Nice sized bunch, all except one, 5x400m@1500m pace on 4 min cycle, assorted paces.

Of me: 72,72,72,69,68

Of the young one: 800m in 3:35, 3x400m on extended cycle

Saturday that was

Big group on Saturday with Missy in charge! Present were A, MOR, CM, KJ, EM, HL H, GT and SK. Most did 1200, 1000, 800 with 10 min break between. Pace was 22, 21, 20 for GT & SK ; A, MOR, CM, H and HL a sec or 2 slower per 100. Em and KJ did a pyramid to 600 and or some Emma's.

Well done all. Thanx SK

World XC Championships Trials

Arranged a session out at Stromlo before I remembered the trials were on. Watched Birmingham and Shelley fight it out before doing some pacing and strides with ks. Warmed up on the xc circuit watching the women's race, Tamsett leading, then 3x2-3min on, 2 min off out on the mtb trails. Starting to get hot and sticky after last nights thunderstorms.

Finished the session in time to do the support 5km XC race. Tiny field, I had a proper race on my hands. My friend took off quick and then sat right on my tempo, swapping off the lead. I surged on the parts of the course that suit me. First lap 8:07. Had to survive one big effort of 500m by my friend before I got to my part of the course again, put in my big effort. Built up 150m lead in the next km before I could switch off and relax a little. Second lap 8:17=16:24.

Now to sit in a chair and watch the final stage of the Tour Down Under on the box. Should be enthralling. Will Cam Meyer and Garmin Cervelo be able to control the race and hold off the sprinters?

Moana Beach Intervals

3*4minutes, 1 minute recovery

Track : Week Wot?

A 3000m in the sun, a 3000m or 5000m in the shade, more important an 800m in the middle.

PB/SB city 800m
l&p 219 pb, sk 220 sb, missy another sub 240, genie 239 pb, mor 257 sb, ks 306 sb

3000m/5000m gt sub 12

Long Intervals : Short Intervals

On track, by self, 5 x 600m in 1:48 on a 3 minute cycle. 10 minute break. Then with the happy face group, 400m(66),300m(49),200m(32)[DR too quick for me] on 3 minute cycle, 2 sets (6 efforts), 10 minute break between sets.

Some of the group similar sets on the grass.

Earlier,kt&sk similar sets also same venue...missy missing, the achilles heel

1500 : 800

Mixed session today, first 1000m@1500m pace, 10 minute break, then short intervals@800m pace, two sets.

Set 1: Everyone hit their marks. Times ranging (at 10 second intervals) from 3 minutes to under 4 minutes.

Set 2,3: 400m@76sec lap, hold on to pace for as long as possible while relaxed, 3 minute cycle, 3 efforts, 5 minute break between sets. Six efforts in all.

Then coffee at a devine cafe.

Of me: pacing above

Track Week 2 2011

800...missy 2:37 (pb by 1 second), genie 2:40 (pb by 16 seconds),kt 2:41 (sb),sk 2:23

3000m kt 11:50, sk 12:15? both warming down

5000...sb 1648 (first 200m 31, sb), l&p 19:25

mor...raffle tickets

Long Intervals : Short Intervals

On track, 1200m 344, 800m 228, 800m 227, 2min recovery. Then with Genie 400 79,300 57,200 36 on 3 min cycle.

Around the grounds: odiehifi(championship course) & charlie no.1(short course) win age group in Australian Sprint Triathlon races

Short Intervals

On track, 7 of us including mother and daughter, two sets of 400,300,200 on a 3 minute cycle at 800m/1500m pace, 10 minutes between sets.

Of me: set 1 71,49,33...set 2 68,49,31

Everyone looking fast, breathing hard.

Long Intervals

On track,3 groups. Off track,1 group

Group 1: GT back from illness, 2x1km sub 4mins/km

Group 2: Girls paced by GT for some, 4x600m at 1500m pace

Group 3: Karen 3x400m in 76, paces Sb for first 400m of 1000m, Sb kicks down last lap in 68...3x1000m in 3:00

Group 4: kt&sk 6,5,4,3,2,1min on, 2min off

Track Week 1 2011

How many season best? The weather was good, everyone looks relaxed.

1500m. A few heats
Heat 2: sk 515, kt 525 SB??
Heat 3: Missy 535 SB, Genie 542 PB, MOR 556 SB

3000m: sb 932 SB, v 11?

On the sidelines: H...broken ribs...brown...get good soon

Short Intervals

On track, two rascals playing chicken with a yavelin and a speedy wheelchair, always after looking both ways, then sleeping in the world's biggest hammock...the discus net, us? 4x100, 200+4x300 at 800 pace....3 minute cycle, 4x100.

Of me: 33,51,51,49,49

Long Intervals : 3 tiered step down @ 1500m pace

Group trained together at individual 1500m training paces. For me that was one effort at 19 seconds per 100m, one effort at 18, one effort at 17, all with two minutes recovery. Distance covered was 1200m, 800m, 400m over the three efforts. Others trained at 22,21,20 and 23,22,21 and at only 24.