AIS Track ; Short Lactate Intervals

Perfect weather for running this afternoon. I ran 19km all up including some pacing for the girls.

Set 1 with Steve (Dale and Shane joined in after a few efforts): 6km warm up, 4 x 100m, 7 x 400m (all in 71) + 200m (32-33). 1km warm down. Steve was always on my heels doing it easy.

Set 2 with Kathy and Helen: 5 x 300m with 100m jog recovery paced at 1500m pace or better then 3 x 200m with 150m jog recovery at 800m pace or better. 2.5km warm down.

Steve and I didn't take any risks with the set. Shane did well in his first session of this type (I hope he is not too sore). Helen was great again, another leap in leg speed. Kathy had a niggle mid-session, took no risks.

Next race on Thursday ACT Masters 5000m Championships. I expect we will all race hard regardless of the weather. Predicted to be very warm and windy during the day, light winds in the evening. Let's see what comes of that.

Of me: I'm almost down to race weight and expect to be there by the weekend. No niggles to speak of. All I need is a few easy days to begin to freshen up.

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