Long Run : Long Tempo XC Intervals @ Stromlo
Yesterday an afternoon off work and to go with it 18km on the trails and through the paddocks not far from home in the sunshine instead of to work and back.
Today the usual Saturday set of 4 x 2000m with 1 minute jog recovery...a little windy to start but not cold and the wind strangely died off halfway through the set as the sun came up.
The set times made it my quickest set since the track championships. Even though the set is on perceived effort and not maximal it shows I am getting stronger as the weeks go by.
For comparison: (732,728,717) three days after Nationals ; (717,708,707,706) five days after Nationals; (731,731,737,749) six days after half marathon ; (722,716,728,729) thirteen days days after half marathon ; today (7:22, 6:58, 7:00, 7:02) 20 days after half marathon...or another comparison at Nationals first lap 6:15 which was a 100% effort chasing the leader, final 3 laps I averaged 6:59 which was steady state as I already had maximum lactate accumulated. The eventual winner 6:13 first lap, averaged 6:52 final 3 laps or his steady state. So today and the Tuesday session pretty much bang on what what I am looking for.
Steve today also an improvement on previous weeks, again able to maintain form throughout the session for the second week straight, the quickest 7:46.
There were plenty of others out there today. some training hard, some in different groups, some with head colds, some with injuries and the like. Helen (2 x 2000m today) and Maria (jogging) both likely to start training properly this week hopefully over their ailments. Kathy some way off although her daughter Alison trained well today.
This week my fifth high mileage week, over 130km for the first time since mid-January.
Today the usual Saturday set of 4 x 2000m with 1 minute jog recovery...a little windy to start but not cold and the wind strangely died off halfway through the set as the sun came up.
The set times made it my quickest set since the track championships. Even though the set is on perceived effort and not maximal it shows I am getting stronger as the weeks go by.
For comparison: (732,728,717) three days after Nationals ; (717,708,707,706) five days after Nationals; (731,731,737,749) six days after half marathon ; (722,716,728,729) thirteen days days after half marathon ; today (7:22, 6:58, 7:00, 7:02) 20 days after half marathon...or another comparison at Nationals first lap 6:15 which was a 100% effort chasing the leader, final 3 laps I averaged 6:59 which was steady state as I already had maximum lactate accumulated. The eventual winner 6:13 first lap, averaged 6:52 final 3 laps or his steady state. So today and the Tuesday session pretty much bang on what what I am looking for.
Steve today also an improvement on previous weeks, again able to maintain form throughout the session for the second week straight, the quickest 7:46.
There were plenty of others out there today. some training hard, some in different groups, some with head colds, some with injuries and the like. Helen (2 x 2000m today) and Maria (jogging) both likely to start training properly this week hopefully over their ailments. Kathy some way off although her daughter Alison trained well today.
This week my fifth high mileage week, over 130km for the first time since mid-January.
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