AIS Track & Bruce Ridge : 3000m by intervals + 4 x 2 mins XC intervals : Cadel Evans Great Ocean Road Race
Last big session before City2Sea 15km next week. I was still fatigued and sore in the calves from Thursday on track but got through this morning without problem...just tired.
The set: 10 minute warm up, 4 x 100m strides, 3000m by intervals with 100m float in 30 seconds between efforts. Splits: 1000m 3:10, 800m 2:33, 600m 1:56, 300m 53= 9:29 pace. Very lactic in the 600m effort and 3 seconds over target in total, final 300m put me back under 3:10/km pace cumulative.
On completion I ran out to the bush trails on Bruce Ridge and joined the girls and Roget for 4 x 2 minute efforts with 1 minute jog recovery. 3 km warm down. All up around 6km of work and a good set.
Keith 4 x 800m (2:48,2:44,2:39,2:48).
This afternoon a loosener. Tmoz a long fat burning run early before it gets too hot.
Something on the horizon...last race for Cadel, staying at same place as 2010 World Road Cycling Championships and 2013 Australian Masters Games Athletics west of Geelong. Bella gets to come too!
The set: 10 minute warm up, 4 x 100m strides, 3000m by intervals with 100m float in 30 seconds between efforts. Splits: 1000m 3:10, 800m 2:33, 600m 1:56, 300m 53= 9:29 pace. Very lactic in the 600m effort and 3 seconds over target in total, final 300m put me back under 3:10/km pace cumulative.
On completion I ran out to the bush trails on Bruce Ridge and joined the girls and Roget for 4 x 2 minute efforts with 1 minute jog recovery. 3 km warm down. All up around 6km of work and a good set.
Keith 4 x 800m (2:48,2:44,2:39,2:48).
This afternoon a loosener. Tmoz a long fat burning run early before it gets too hot.
Something on the horizon...last race for Cadel, staying at same place as 2010 World Road Cycling Championships and 2013 Australian Masters Games Athletics west of Geelong. Bella gets to come too!
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