AIS Track : 5 x 300m
Shifted the direct preparation track session back to Monday this week to allow an extra day to recover prior to Thursday night track. This Thursday key race will be a 1500m effort with a 3000m warm up in around 10:00.
Steve and I today. The set: 6.5km warm up, 4 x 100m, 5 x 300m with 100m jog recovery in 30 seconds, 2.5km warm down. Splits (Steve and I identical): 51.6, 53.1, 52.4, 52.3, 52.2= 4:21.6 (almost 1 second quicker than last Thursday, more wind). Total time is still almost 10 seconds from where I would want it. Neither session has been flat out so plenty of scope for that to happen. I will need to go back a session like 10 x 200m in 31-30 seconds with 200m recovery to get the 300m efforts under 50 seconds. I would expect a 1500m this week in the low 4:30s.
Of me: Bit of a shock to do such a session today after 15km race yesterday. Aside from a blister and some hamstring soreness everything is OK. For the next few weeks of this true racing block volume will remain low, around 85-100km per week. The legs were very good yesterday having freshened up for the first time in months. Next big race should be the Zatopek lower grades 10000m in Melbourne on December 4. I will only travel down if the weather is OK. If it is 40mm precipitation and gale force winds I will bail.
Steve and I today. The set: 6.5km warm up, 4 x 100m, 5 x 300m with 100m jog recovery in 30 seconds, 2.5km warm down. Splits (Steve and I identical): 51.6, 53.1, 52.4, 52.3, 52.2= 4:21.6 (almost 1 second quicker than last Thursday, more wind). Total time is still almost 10 seconds from where I would want it. Neither session has been flat out so plenty of scope for that to happen. I will need to go back a session like 10 x 200m in 31-30 seconds with 200m recovery to get the 300m efforts under 50 seconds. I would expect a 1500m this week in the low 4:30s.
Of me: Bit of a shock to do such a session today after 15km race yesterday. Aside from a blister and some hamstring soreness everything is OK. For the next few weeks of this true racing block volume will remain low, around 85-100km per week. The legs were very good yesterday having freshened up for the first time in months. Next big race should be the Zatopek lower grades 10000m in Melbourne on December 4. I will only travel down if the weather is OK. If it is 40mm precipitation and gale force winds I will bail.
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