AIS Track : 2000m, 1600m, 1200m, 800m, 400m

Three of us there for our first key session of the new training block. The set: 2000m, 1600m, 1200m, 800m, 400m with 200m walk recovery between efforts. All three had beeping watches each 100m to guide us through. Steve and I had the watches set on 20 for the first three efforts, 19 for the 800m and 17 for the 400m. Jane had her watch set on 24, 23 and 22. We were all able to get through the efforts 1-2 seconds ahead of schedule early. Steve and I missed the 800m by 1.5 seconds (2:33) but were spot on for the 400m.

My set in numbers: 2000m 6:38,1600m 5:18,1200m 3:58,800m 2:33,400m 72 or roughly a deconstructed 16:20 5km (basically the same as Steve). My numbers three weeks before 2014 AMA Championships 2000m 6:20,1600m 5:08,1200m 3:49,800m 2:33,400m 69. My numbers at 28 September 2013 (the end of this training block): 2000m 6:33,1600m 5:15,1200m 3:56,800m 2:32,300m 50...that's what we are aiming for! It's a slow patient progression.

Jane had around 19:40 for her set. We are all going well.

Comments

Post a Comment

Popular posts from this blog

Long Intervals

Of me: Early set. Same set as last 2 weeks, quicker again. 2000m (631), 1600m (5:13), 1200m (3:57)[first 4 efforts at 10km pace], 800m (2:30), 400m (69)...all with 200m recovery. Running technique much better. Form much better...not sure how much the form is due to iron jab or 5 weeks of consistent training and some great sessions. Of the others: I paced 5200m at exactly 4mins/km. Roget and Tori did what they could at that pace. Maria did 3 x 1000m. Janene on her own did similar to other weeks in the 4:10-4:15 range. Heidze did 1600m, 1200m, 800m, 400m and looking very comfortable in doing so. Kathy some strides. Helen this morning 4 x 7 minutes.
Read more

Surf Beach Tempo Run 14km ; Training Plan, Racing Update Australian Masters Athletics Championships 2024

Image
Early morning 14km tempo run at Surf Beach on low tide. Weather cool, light winds from the south and cloudy until the sun came up. I was again racing the incoming tide, feeling great today. Weekly Volume from the last 8 weeks as follows: 95km, 114km, 116km, 140km, 138km, 122km, 127km, 122km. This is normal base training for me I usually do in winter. No racing until 29th March 2024 with the Australian Masters Athletics Championships in Hobart Tasmania. Working back from there: 10 day Taper begins 19th March ; arrive in Tasmania 9th March ; Direct preparation for Australian Masters Athletics Championships commences 9th February ; Structured training resumes 1st January 2024. Base training until New Years Eve. Australian Masters Athletics Championships Entries open 17th November.
Read more