Track : Short Lactate Intervals
Very cold this morning, minus 4 degrees, a late start, still too cold. At the track there were frozen puddles on the infield almost 1cm thick.
The set: 16km continuous comprising: 4.5km warm up, 5 x 100m (20,18,17,16,15) with jog back recovery, 400m jog, 3 x 800m (2:31, 2:32, 2:33) with 400m jog recovery, 200m jog, 5 x 200m (34,34,34,34,35) with 200m jog recovery, 6km warm down
At Stromlo Minnie 8km done as 4 minute intervals, 1 minute jog recovery...a big improvement on previous efforts. Also at Stromlo KT, Mia, SK, Gabe 2500m efforts, 15km all up. We all met for coffee at the museum.
Yesterday Helen and Jack 5km at Stromlo in around 23 minutes done as roughly 1km intervals with 1 minute jog recovery.
Of me: I need another 8km to make up the usual Sunday 24km. Only 123km this week as I missed the PM session on rainy Wednesday. On the track felt good although the lactate caught up with me in both the 800s and 200s. That's normal with such high volume and still six weeks out from the ultimate goal. I can't risk injury at this point so always holding something back.
The weather looks bad again mid-week. Will do a fartlek session tmoz, four days easy (including power hills), double up days again on next weekend with the normal Stromlo set Saturday, ACT Masters 5km XC handicap Sunday.
The set: 16km continuous comprising: 4.5km warm up, 5 x 100m (20,18,17,16,15) with jog back recovery, 400m jog, 3 x 800m (2:31, 2:32, 2:33) with 400m jog recovery, 200m jog, 5 x 200m (34,34,34,34,35) with 200m jog recovery, 6km warm down
At Stromlo Minnie 8km done as 4 minute intervals, 1 minute jog recovery...a big improvement on previous efforts. Also at Stromlo KT, Mia, SK, Gabe 2500m efforts, 15km all up. We all met for coffee at the museum.
Yesterday Helen and Jack 5km at Stromlo in around 23 minutes done as roughly 1km intervals with 1 minute jog recovery.
Of me: I need another 8km to make up the usual Sunday 24km. Only 123km this week as I missed the PM session on rainy Wednesday. On the track felt good although the lactate caught up with me in both the 800s and 200s. That's normal with such high volume and still six weeks out from the ultimate goal. I can't risk injury at this point so always holding something back.
The weather looks bad again mid-week. Will do a fartlek session tmoz, four days easy (including power hills), double up days again on next weekend with the normal Stromlo set Saturday, ACT Masters 5km XC handicap Sunday.
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