AIS Track 4 x 800m ; Pacing Session 800m / 1500m
Hot again, full sun, just a breeze, very sticky. Steve and I early, Helen Kathy and Dale later. All of us running AMA track championships in a few short weeks.
Set 1: 6km warm up, 4 x 100m, 4 x 800m (one more effort than last week) Me: 2:29, 2:28, 2:27, 2:26. Steve: 2:30, 2:30, 2:31, 2:35
Set 2: 2.5km warm up, 4 x 100m, Pacing for Kathy and Helen at 5:45 1500m pace. Helen 900m, Kathy 700m, Dale 800m. Pacing at 2:50 800m pace. Kathy 400m, Helen 500m, Dale 1000m. 4 x 200m all in 41 seconds to finish. 2.5km warm down.
Good news for all of us. Dale another set up. Kathy and Helen both showing signs they will be competitive for medals in AMA. Steve stronger and quicker than last week, not helped by me dragging him out too quick, nor the athletes running the wrong direction repeatedly in lane one, nor the Chinese javelin throwers jogging in lane 1 with headphones on.
Of me: 140km last 7 days. That might be a top for me in volume as I will schedule an easy day on Wednesday. My set great again, totally in control, fluent, relaxed and with some spring. It will be just easy running until Thursday evening the 5000m at 7:50pm. Weather looks good at this stage. I'm short of top form but should be in good form although not well rested. See what happens on the night.
Set 1: 6km warm up, 4 x 100m, 4 x 800m (one more effort than last week) Me: 2:29, 2:28, 2:27, 2:26. Steve: 2:30, 2:30, 2:31, 2:35
Set 2: 2.5km warm up, 4 x 100m, Pacing for Kathy and Helen at 5:45 1500m pace. Helen 900m, Kathy 700m, Dale 800m. Pacing at 2:50 800m pace. Kathy 400m, Helen 500m, Dale 1000m. 4 x 200m all in 41 seconds to finish. 2.5km warm down.
Good news for all of us. Dale another set up. Kathy and Helen both showing signs they will be competitive for medals in AMA. Steve stronger and quicker than last week, not helped by me dragging him out too quick, nor the athletes running the wrong direction repeatedly in lane one, nor the Chinese javelin throwers jogging in lane 1 with headphones on.
Of me: 140km last 7 days. That might be a top for me in volume as I will schedule an easy day on Wednesday. My set great again, totally in control, fluent, relaxed and with some spring. It will be just easy running until Thursday evening the 5000m at 7:50pm. Weather looks good at this stage. I'm short of top form but should be in good form although not well rested. See what happens on the night.
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