AIS Track : 3000m by intervals @ 5000m pace or 3:10/km
It's only 2 weeks until the start of the weekly track season but two months until we will be at top form for around four weeks (before another build up phase). Over the last weeks we've been trying to glue together a decent 3000m / 5000m race on track without adding very much in the way of short lactate intervals or speed sessions.
Today it was windy again, but not nearly as windy as Tuesday. The set: long warm up, 4 x 100m, 3000m by intervals at exactly 3:10/km with only 30-38 seconds jog recovery of 100m between efforts. I managed 1600m on the first effort, 500m on the next, 700m to finish off less than a second ahead of schedule. Given the wind I could have only made it to 2000m on the first effort but it wouldn't have been pretty over the last 1000m. Steve made it in four efforts at the same pace of 3:10/km. Steve had 30 second 100m recoveries where as I had 38 second 100m recoveries (two beeps of 19 seconds).
Out in the bush Tori, Kathy, Gabe, Maria and Roget did their set. Melbourne Half Marathon for them in 10 days.
In Bega Keith did 3 x 500m, 3 x 1000m and 1 x 3000m all at a good pace.
Of me: Splits last week: AIS 3000m 10:24 (79,79,19,33,78,79,19,38,79,40,77)9:51net and this week: AIS 3000m 10:08 (76,76,76,76,38,76,19,38,76,57)9:30net. Recovery in Bold
Today it was windy again, but not nearly as windy as Tuesday. The set: long warm up, 4 x 100m, 3000m by intervals at exactly 3:10/km with only 30-38 seconds jog recovery of 100m between efforts. I managed 1600m on the first effort, 500m on the next, 700m to finish off less than a second ahead of schedule. Given the wind I could have only made it to 2000m on the first effort but it wouldn't have been pretty over the last 1000m. Steve made it in four efforts at the same pace of 3:10/km. Steve had 30 second 100m recoveries where as I had 38 second 100m recoveries (two beeps of 19 seconds).
Out in the bush Tori, Kathy, Gabe, Maria and Roget did their set. Melbourne Half Marathon for them in 10 days.
In Bega Keith did 3 x 500m, 3 x 1000m and 1 x 3000m all at a good pace.
Of me: Splits last week: AIS 3000m 10:24 (79,79,19,33,78,79,19,38,79,40,77)9:51net and this week: AIS 3000m 10:08 (76,76,76,76,38,76,19,38,76,57)9:30net. Recovery in Bold
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