Long XC Step Down Intervals ; Short XC Step Down Intervals ; Keith in Bemboka
Late start this morning, temperature cool to warm, very high humidity again, track at Stromlo a little slower than it has been but not saturated at all after two days of storms., no wind to speak of.
With Steve early, the usual set: 6,5,4,3,2,1 minute efforts, 60 seconds recovery. Through 1000m on first effort in 3:13, last 400m in 70. All efforts at maximum threshold or just a little over (except 400m). Minnie did same set a little later.
Next set with Emma and Helen. 800m,700m,600m,400m,300m,200m. All efforts at 4:00+/km except last two efforts. Last 200m 37. I did pacing.
Myself and the girls coffee post session.
Keith in Bemboka ran the same 6 (1610m),5 (1260m),4 (1060m),3 (730m),2 (560m =PB),1 (260m)minute efforts set. Very hot by the time he did it.
Of me: That's six sessions of this type, I'm definitely stronger over the whole set and quicker at the end. I should be good for 6km or so in the 10000m on Thursday. No taper this week. I'll have an easier day on Wednesday but that's it. I expect something around 34 minutes. Still sitting on 120km+ for the week and expect to average 110km+ for the month (some easy days of taper for the half marathon, otherwise consistent).
Still 12 weeks or so until Australian Masters Athletics Championships. We will start the next training block after the ACT Masters 10000m Championship. It will be a bit of a juggle training for everything from 800m up to 10000m.
With Steve early, the usual set: 6,5,4,3,2,1 minute efforts, 60 seconds recovery. Through 1000m on first effort in 3:13, last 400m in 70. All efforts at maximum threshold or just a little over (except 400m). Minnie did same set a little later.
Next set with Emma and Helen. 800m,700m,600m,400m,300m,200m. All efforts at 4:00+/km except last two efforts. Last 200m 37. I did pacing.
Myself and the girls coffee post session.
Keith in Bemboka ran the same 6 (1610m),5 (1260m),4 (1060m),3 (730m),2 (560m =PB),1 (260m)minute efforts set. Very hot by the time he did it.
Of me: That's six sessions of this type, I'm definitely stronger over the whole set and quicker at the end. I should be good for 6km or so in the 10000m on Thursday. No taper this week. I'll have an easier day on Wednesday but that's it. I expect something around 34 minutes. Still sitting on 120km+ for the week and expect to average 110km+ for the month (some easy days of taper for the half marathon, otherwise consistent).
Still 12 weeks or so until Australian Masters Athletics Championships. We will start the next training block after the ACT Masters 10000m Championship. It will be a bit of a juggle training for everything from 800m up to 10000m.
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