Long Run : 8 x 20 second power hills
Yesterday a long run over the mountain and back. In the afternoon a loosener with Bella up Mt Painter and back. 25km for the day.
Today very fatigued and so was the bunch. We did 8 x 20 second hills up a moderate incline and had Emma pushing me harder and harder each effort. The 20 second hills were 17s by the end. Another loosener late in the day, up Mt Painter and back again. 20km for the day.
Tmoz the ACTVAC run/walk handicap at Aranda, 5 minutes jog from here. Will turn it into a long run incorporating the Frylink event and follow up with some more long intervals, around 30 minutes worth of hard efforts.
Hopefully start my mini-taper on Monday (possibly Tuesday) in preparation for the 10000m on Thursday. Still with 120km+ in the legs, will aim to get that down to 85-90km by Thursday.
Today very fatigued and so was the bunch. We did 8 x 20 second hills up a moderate incline and had Emma pushing me harder and harder each effort. The 20 second hills were 17s by the end. Another loosener late in the day, up Mt Painter and back again. 20km for the day.
Tmoz the ACTVAC run/walk handicap at Aranda, 5 minutes jog from here. Will turn it into a long run incorporating the Frylink event and follow up with some more long intervals, around 30 minutes worth of hard efforts.
Hopefully start my mini-taper on Monday (possibly Tuesday) in preparation for the 10000m on Thursday. Still with 120km+ in the legs, will aim to get that down to 85-90km by Thursday.
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