BBQ 6km : 7,5,4,4 minute efforts

Very cold again, temperature in single digits for much of the day, some hail, snow on the hills. Saving grace was sunshine in between the hail flurries and only a stiff breeze.

The set:(roughly) 7,5,4,4 minute efforts with 30 seconds jog recovery. Total time 21:29 or 98 seconds quicker than a fortnight ago. It will be easy to run under 21 minutes on next outing with only two breaks of three equal efforts.

Helen also took another 15 seconds off her recent PB, today 27:25. She is now within a minute or so of her all time flat out PB while doing long intervals today and having over 2 minutes of recovery time. Both of us will have a crack at posting a decent PB in June or July.



Keith was out there in the snow today. See image.

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