AIS : Pacing Session
Nice spring weather at the track today. It was a help the group day and a chance for me to recover from a busy week.
The plan: For each individual a pace slightly quicker than current level over 2000m-3000m recently. Everyone managed to improve on that level so the next races should be a little better again following adaption to that stress.
The set: 4x100m ; 3000m pacing Jane 11:50 (first 2000m 8:00, last 1000m 3:50) ; 3000m pacing Steve 10:22 (first 2000m 7:00, last 1000m 3:22) ; Me 800m 2:32 ; 2000m Pacing Helen & Chasing Kathy 8:20 ; 1000m Pacing Helen & Chasing Kathy 4:02
All up that was 20km this morning including warm up and warm down. 6km this afternoon as a loosener.
Of me: Next goal is chasing the Australian M50 One Hour record I currently hold in a fortnight. I will continue to train as normal for this block but will not completely reduce the volume of 120km per week until just before the Victorian 5000m Championships on November 14 and then just before the lower grades Zatopek 10000m on December 5 (if it is held).
A minor change to the program is to include a small weekly set of power hill intervals to see how my ankle copes. I have been afraid to do them since I injured it in late 2010 by stepping backwards into a pothole. I will see how it all goes although I know it is not completely better and never likely to be ever. The intervals will vary from 100m-300m on a moderate to steep incline at 400-800m pace and only 4-6 efforts.
The plan: For each individual a pace slightly quicker than current level over 2000m-3000m recently. Everyone managed to improve on that level so the next races should be a little better again following adaption to that stress.
The set: 4x100m ; 3000m pacing Jane 11:50 (first 2000m 8:00, last 1000m 3:50) ; 3000m pacing Steve 10:22 (first 2000m 7:00, last 1000m 3:22) ; Me 800m 2:32 ; 2000m Pacing Helen & Chasing Kathy 8:20 ; 1000m Pacing Helen & Chasing Kathy 4:02
All up that was 20km this morning including warm up and warm down. 6km this afternoon as a loosener.
Of me: Next goal is chasing the Australian M50 One Hour record I currently hold in a fortnight. I will continue to train as normal for this block but will not completely reduce the volume of 120km per week until just before the Victorian 5000m Championships on November 14 and then just before the lower grades Zatopek 10000m on December 5 (if it is held).
A minor change to the program is to include a small weekly set of power hill intervals to see how my ankle copes. I have been afraid to do them since I injured it in late 2010 by stepping backwards into a pothole. I will see how it all goes although I know it is not completely better and never likely to be ever. The intervals will vary from 100m-300m on a moderate to steep incline at 400-800m pace and only 4-6 efforts.
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