Half Chat Fartlek Session : Long Recovery Run : Steve and Jane Up North
Yesterday beautiful weather, still, sunny, not quite warm, around 10 degrees at 10am.
7km warm up including 4 x 100m strides and stretching. The usual fartlek set on grass with Helen and young Jack a few hours before they left for OS. Kathy turned up just as we finished. Helen was tired from 9.3km handicap XC previous day. Jack was running better than I'd seen him. I was good also. All up equal to our PB set last week, maybe better...it's hard to know.
Today some more great weather (after the pea soup was consumed...doubt many planes landed on time this morning), a solo 90 minute recovery run in the Arboretum followed by 5 minutes with Bella the border collie. Felt good again. Only a 10 minute loosener in the afternoon. 23km for the day, 136km last 7 days.
Over the next two or so weeks I'll slowly taper down to 110km for the week, just in time for Sutherland2Surf 11km. Full taper down to 85km won't occur until I arrive in Annecy for a camp by the lake. All the usual speed sessions, still progressing the 5000m speed.
Jane continues her progress, it's usually rapid when she gets fired up. Has done two 6,5,4,3,2,1 minute sets. See details below, times speed/km. Steve ran 3 x 6 minute efforts (3:45/km) followed by 15 minute tempo (3:58/km). Future goals are two 10km a 14km and 21km road races over coming months.
7km warm up including 4 x 100m strides and stretching. The usual fartlek set on grass with Helen and young Jack a few hours before they left for OS. Kathy turned up just as we finished. Helen was tired from 9.3km handicap XC previous day. Jack was running better than I'd seen him. I was good also. All up equal to our PB set last week, maybe better...it's hard to know.
Today some more great weather (after the pea soup was consumed...doubt many planes landed on time this morning), a solo 90 minute recovery run in the Arboretum followed by 5 minutes with Bella the border collie. Felt good again. Only a 10 minute loosener in the afternoon. 23km for the day, 136km last 7 days.
Over the next two or so weeks I'll slowly taper down to 110km for the week, just in time for Sutherland2Surf 11km. Full taper down to 85km won't occur until I arrive in Annecy for a camp by the lake. All the usual speed sessions, still progressing the 5000m speed.
Jane continues her progress, it's usually rapid when she gets fired up. Has done two 6,5,4,3,2,1 minute sets. See details below, times speed/km. Steve ran 3 x 6 minute efforts (3:45/km) followed by 15 minute tempo (3:58/km). Future goals are two 10km a 14km and 21km road races over coming months.
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