1500m Set ; Keith in Bega
Track intervals, weather warm to hot, some wind (not much), Kathy, Steve and myself.
Week 2 into 12 week program to peak at Australian Masters Athletic Championships. We are still working on our leg speed so looks like an 800m set until we up the distance of the intervals and can't do that until we go through a few sessions.
The set: 2500m warm up, 4 x 100m (19,17,16,15.02), 4 x 200m, 90 sec recovery (31.8,31.4,31.1,30.4...Steve identical times)10 minute break, 1000m time trial Kathy 4:09, Steve 3:09, Me 3:03. 3500m warm down. Kathy ran 100m strides 19 the quickest, 4 x 200m 40,42,42,42.
That's a big improvement on last week. 100m is almost under 15 seconds without straining, quickest 200m last week was slowest today and very near sub-30 without straining, managed to take last weeks handicap 800m effort another 200m or thereabouts. We were well under 3:00 pace to 700m, bit of a fade to 900m finished off OK.
Racing this week is a 3000m and 1500m. I will only race 1500m, run the handicap 6 lap as warm down. I should run in the 4:30s for 1500m.
Keith in Bega on grass track 800m 2:42, 700m 2:22, 600m 2:00, 400m ??. 300m 59, 200m 34. Keith is running 3000m on Thursday. He could give the ACT Masters M55 record a shot. He is running well enough.
Week 2 into 12 week program to peak at Australian Masters Athletic Championships. We are still working on our leg speed so looks like an 800m set until we up the distance of the intervals and can't do that until we go through a few sessions.
The set: 2500m warm up, 4 x 100m (19,17,16,15.02), 4 x 200m, 90 sec recovery (31.8,31.4,31.1,30.4...Steve identical times)10 minute break, 1000m time trial Kathy 4:09, Steve 3:09, Me 3:03. 3500m warm down. Kathy ran 100m strides 19 the quickest, 4 x 200m 40,42,42,42.
That's a big improvement on last week. 100m is almost under 15 seconds without straining, quickest 200m last week was slowest today and very near sub-30 without straining, managed to take last weeks handicap 800m effort another 200m or thereabouts. We were well under 3:00 pace to 700m, bit of a fade to 900m finished off OK.
Racing this week is a 3000m and 1500m. I will only race 1500m, run the handicap 6 lap as warm down. I should run in the 4:30s for 1500m.
Keith in Bega on grass track 800m 2:42, 700m 2:22, 600m 2:00, 400m ??. 300m 59, 200m 34. Keith is running 3000m on Thursday. He could give the ACT Masters M55 record a shot. He is running well enough.
Comments