Stromlo XC 5km by lactate intervals ; Keith in Bega

A slight change to the Tuesday 5km glue session. Still 5km, ran 4 x 900m + 1 x 1000m with 100m jog in 30 second recovery between efforts. Also front loaded the efforts with more speed to make it a true lactate session with each effort slower than previous as the lactate grew. The circuit up 400m, down 200m, 300m flat. My 900m splits: 2:52, 2:55, 2:59, 3:02, 3:04. Total time: 17:15 including recovery, 16:31 5000m pace, roughly 15:41 pace on track. Steve was 18:00, 17:15 pace, roughly 16:25 pace on track and also front loaded the efforts with speed and lactate.

Looks like the magpies are upset with missing the AFL finals, needing some September action decided to take it out on Steve and my left ear and cheek. That's after I cleaned all the blood off! Needless to say we will go elsewhere until the magpie calms down.


Keith in Bega did 1000m, 970m and 950m with 30 seconds jog recovery all in 3:30. It was hot with a strong breeze.

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