Tuesday Session : 5 x 1km ; Stromlo 5000m XC
Jane first at it this morning. 5 x 1km on road (3:51, 3:37, 3:47, 3:36, 3:50). From what I understand the road slopes up in one direction, down in the other. That's a 7 second/km average improvement over last week...finding form at the right time for Canberra Times 10km Fun Run.
Steve and I at Stromlo this afternoon will repeat last week (sort of) with 5000m on the 2000m x 2 and 1000m loops, running 3 x 1000m efforts with 100m jog recovery and leave us with 1700m to finish off. More interested in the total time and effort than the splits which will vary with the ups, downs and turns.
As it turned out the Stromlo XC circuit was filled with water on the inside lines which we couldn't take, increasing the distance somewhat. Slushy puddles everywhere and not a blade of dry grass. We went ahead with the session anyway with soggy shoes. The 2.5km loop x 2 was used even though it added in two extra hills. It may have been a little less slush but only marginally. The number of intervals was the same (4), the recovery still only 30 seconds. We lengthened out the efforts to 3:30 to make the last effort a little shorter.
Overall result: 17:18 (16:48 net)(Me, 46 seconds quicker than last week, roughly 16 flat for 5000m on track), 17:49 (17:19 net)(Steve, 32 seconds quicker than last week, roughly 16:30 for 5000m on track). A much slower circuit, more hills, much quicker times, not surprising at all. Our Thursday and Saturday sessions last week were quicker by similar amount. Jane did her set quicker on road this morning by a similar amount than last week. We've repeated this year after year with two dozen different people and it works for everyone. Work out where you are, increase the speed slightly using a beeping watch and 100m markers, allow body to adapt with rest, stress again with a longer session, allow body to adapt with rest, watch the times drop. Not surprising at all.
Two more sessions to go before Canberra Times 10km Fun Run. We are all flying along no matter how we measure it and feeling very confident.
Steve and I at Stromlo this afternoon will repeat last week (sort of) with 5000m on the 2000m x 2 and 1000m loops, running 3 x 1000m efforts with 100m jog recovery and leave us with 1700m to finish off. More interested in the total time and effort than the splits which will vary with the ups, downs and turns.
As it turned out the Stromlo XC circuit was filled with water on the inside lines which we couldn't take, increasing the distance somewhat. Slushy puddles everywhere and not a blade of dry grass. We went ahead with the session anyway with soggy shoes. The 2.5km loop x 2 was used even though it added in two extra hills. It may have been a little less slush but only marginally. The number of intervals was the same (4), the recovery still only 30 seconds. We lengthened out the efforts to 3:30 to make the last effort a little shorter.
Overall result: 17:18 (16:48 net)(Me, 46 seconds quicker than last week, roughly 16 flat for 5000m on track), 17:49 (17:19 net)(Steve, 32 seconds quicker than last week, roughly 16:30 for 5000m on track). A much slower circuit, more hills, much quicker times, not surprising at all. Our Thursday and Saturday sessions last week were quicker by similar amount. Jane did her set quicker on road this morning by a similar amount than last week. We've repeated this year after year with two dozen different people and it works for everyone. Work out where you are, increase the speed slightly using a beeping watch and 100m markers, allow body to adapt with rest, stress again with a longer session, allow body to adapt with rest, watch the times drop. Not surprising at all.
Two more sessions to go before Canberra Times 10km Fun Run. We are all flying along no matter how we measure it and feeling very confident.
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