Track : 10 x 300m Intervals
No long run today. Looked at the weather, rain Tuesday and Wednesday, double (or triple?) hard days, double (or triple?) easy days planned.
The set: 4.5km warm up, 4 x 100m (19,18,17,16),200m 35, 10 x 300m (all in 54 seconds or 3:00/km) with 100m float recovery, 5.5km warm down.
That session felt good, concentrating on technique again. Hip, knee, foot plant, use of glutes / hamstrings all seemed to work well. I need some video to back that up in the next session on track. I was aiming for 57 seconds each effort using a beeping watch at 19s/100m, was a second under schedule each beep for the whole session, working solid but not straining.
An afternoon run on grass to make up 24km for the day, again 130km for the week. Next session I expect will be tomorrow on grass normal fartlek session. Three easy days will follow.
Today also KT,SK,Gabe,Mia 2500m intervals at Stromlo in morning. Minnie same venue 7km by 4 minute intervals. Helen also same venue in PM 3000m 13:09 done by 3 long efforts, 1 minute jog recovery (net around 12:30).
The set: 4.5km warm up, 4 x 100m (19,18,17,16),200m 35, 10 x 300m (all in 54 seconds or 3:00/km) with 100m float recovery, 5.5km warm down.
That session felt good, concentrating on technique again. Hip, knee, foot plant, use of glutes / hamstrings all seemed to work well. I need some video to back that up in the next session on track. I was aiming for 57 seconds each effort using a beeping watch at 19s/100m, was a second under schedule each beep for the whole session, working solid but not straining.
An afternoon run on grass to make up 24km for the day, again 130km for the week. Next session I expect will be tomorrow on grass normal fartlek session. Three easy days will follow.
Today also KT,SK,Gabe,Mia 2500m intervals at Stromlo in morning. Minnie same venue 7km by 4 minute intervals. Helen also same venue in PM 3000m 13:09 done by 3 long efforts, 1 minute jog recovery (net around 12:30).
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