Short Lactate Intervals : 4 x 200m, 900m+300m+300m ; Keith 6,5,4,3,2,1 minute efforts
Long run this morning incorporating a track session for 800m / 1500m as I have in past weeks. Cool change moved through last evening, still cloudy with light winds.
The set: 4.5km warm up, 4 x 100m (18, 16, 15, 14.65) with jog back recovery, 800m jog to flush lactate, 1500m @ 3:00/km in 3 efforts (900m 2:42, 300m 56, 300m 50=4:28) with 60 second standing recovery), 800m to flush lactate, 4 x 200m (31.52, 31.97, 31.71, 31.54=2:06.74) with 200m float recovery in 60 seconds, 6km warm down. All up 83 minutes.
The 800m set another improvement although fastest effort hasn't improved, splits consistent. I'm more confident I can run around 2:12 without breaking. The 1500m set I had the wobbles on first 300m effort, came good again with another 60 second stoppage. I'm probably around 4:34-35 shape on my own. I've still got some work to do.
This Thursday is a handicap Pennington series race over 1500m (800m and 3000m in New Year). Kathy will be my biggest threat as I give her almost a lap head start. An hour after that is a 3000m/5000m late. I hope to have a run in the 3000m.
Tomorrow 5 x 300m with 100m jog recovery. This afternoon another 45 minute jog to loosen up. 120km for the week despite three slack days.
Yesterday Keith ran 6,5,4,3,2,1 minute efforts. Distances covered were 1660m, 1380m, 1080m, 820m, 520m, 290m. 19km for the day including strides. Keith ran as the cool change came through. Some thunder and rain.
The set: 4.5km warm up, 4 x 100m (18, 16, 15, 14.65) with jog back recovery, 800m jog to flush lactate, 1500m @ 3:00/km in 3 efforts (900m 2:42, 300m 56, 300m 50=4:28) with 60 second standing recovery), 800m to flush lactate, 4 x 200m (31.52, 31.97, 31.71, 31.54=2:06.74) with 200m float recovery in 60 seconds, 6km warm down. All up 83 minutes.
The 800m set another improvement although fastest effort hasn't improved, splits consistent. I'm more confident I can run around 2:12 without breaking. The 1500m set I had the wobbles on first 300m effort, came good again with another 60 second stoppage. I'm probably around 4:34-35 shape on my own. I've still got some work to do.
This Thursday is a handicap Pennington series race over 1500m (800m and 3000m in New Year). Kathy will be my biggest threat as I give her almost a lap head start. An hour after that is a 3000m/5000m late. I hope to have a run in the 3000m.
Tomorrow 5 x 300m with 100m jog recovery. This afternoon another 45 minute jog to loosen up. 120km for the week despite three slack days.
Yesterday Keith ran 6,5,4,3,2,1 minute efforts. Distances covered were 1660m, 1380m, 1080m, 820m, 520m, 290m. 19km for the day including strides. Keith ran as the cool change came through. Some thunder and rain.
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