AIS Road 5100m by intervals ; Keith in Bega
AIS track booked until 430pm and blowing a gale, Steve and I opted for a quiet 800m road loop outside Bruce Stadium. The loop/square was four sided including an up and down (same up we used for the strides), two flats (one into a gale). The set: long warm up, 4 x 100m hill strides, efforts of 2000m, 1500m, 800m, 800m with short recovery (2min approx reducing to 30 seconds). Pace was just under or just over maximum threshold.
In Bega Keith did 5 x 800m on paddock (2:41, 2:45, 2:46, 2:53, 2:49).
On Sunday I head up to Goulburn for a 10km fun run. Not a course to get a time on, it has a monster hill climb at half-way (Rocky Hill). There is some money on offer which means there should be some tough competition. I did do the fun run twice more than a decade ago. Same big hill I know well, 20% gradient in places, but is an out and back now, not a loop.
That means Saturday session will be light and on track, most likely 5 x 300m intervals with 100m jog recovery or a 2000m tempo depending on how I feel.
In Bega Keith did 5 x 800m on paddock (2:41, 2:45, 2:46, 2:53, 2:49).
On Sunday I head up to Goulburn for a 10km fun run. Not a course to get a time on, it has a monster hill climb at half-way (Rocky Hill). There is some money on offer which means there should be some tough competition. I did do the fun run twice more than a decade ago. Same big hill I know well, 20% gradient in places, but is an out and back now, not a loop.
That means Saturday session will be light and on track, most likely 5 x 300m intervals with 100m jog recovery or a 2000m tempo depending on how I feel.
Comments