Annecy Taper Week : Day 4 : Long Run with Fartlek
Up early again to avoid the tourists. Fireworks on lake Annecy festival on Saturday evening. It only gets more chaotic from here. Full sun today. Many will be swimming in the clear turquoise waters of the lake.
Same course as yesterday, out to St Jorioz and back. Fast 20 minute warm up (<4:00/km), strides, fartlek set to turn, cruise home. I've been doing this fartlek set since April. I know when I'm going well...I'm going well. First two efforts at 3:14, 3:12/km, following efforts all progressively faster as the efforts shorten and the breaks reduce. Well under 3:00/km by the end.
That leaves only one more semi-hard effort 3 days before the 8km cross country in the World Masters Athletic Championships. It's usually a tempo effort of 20-25% of race distance at race pace. I'm planning on a 1500m effort out on the edge of the lake in 5:00 using the green and white painted 500m markers as a guide.
Same course as yesterday, out to St Jorioz and back. Fast 20 minute warm up (<4:00/km), strides, fartlek set to turn, cruise home. I've been doing this fartlek set since April. I know when I'm going well...I'm going well. First two efforts at 3:14, 3:12/km, following efforts all progressively faster as the efforts shorten and the breaks reduce. Well under 3:00/km by the end.
That leaves only one more semi-hard effort 3 days before the 8km cross country in the World Masters Athletic Championships. It's usually a tempo effort of 20-25% of race distance at race pace. I'm planning on a 1500m effort out on the edge of the lake in 5:00 using the green and white painted 500m markers as a guide.
Comments