Short XC Intervals : 4 x 200m

Both Steve and myself a final loosener before we head to Australian Masters Athletics Championships. Both at same venue, different time of day.

Me: 2500m warm up, 4 x 100m in 19 seconds with 100m jog, 3 x 200m (36,35,34) with 200m jog (aiming for 1500m pace), 2000m warm down.

Steve: 4 x 200m all in 30-31 seconds (aiming for 800m pace). Steve met the black snake again. Judging by the size of him he may have eaten the brown snake, haven't seem her for a while.

Of me: I felt awful, that's normal. Things will be good on race day.

Weather for Adelaide: A cold front is gonna roll through Adelaide on Friday evening making it a cool to warm championships with some wind (generally a head wind for the sprinters).

Comments

Post a Comment

Popular posts from this blog

Long Intervals

Of me: Early set. Same set as last 2 weeks, quicker again. 2000m (631), 1600m (5:13), 1200m (3:57)[first 4 efforts at 10km pace], 800m (2:30), 400m (69)...all with 200m recovery. Running technique much better. Form much better...not sure how much the form is due to iron jab or 5 weeks of consistent training and some great sessions. Of the others: I paced 5200m at exactly 4mins/km. Roget and Tori did what they could at that pace. Maria did 3 x 1000m. Janene on her own did similar to other weeks in the 4:10-4:15 range. Heidze did 1600m, 1200m, 800m, 400m and looking very comfortable in doing so. Kathy some strides. Helen this morning 4 x 7 minutes.
Read more

Surf Beach Tempo Run 14km ; Training Plan, Racing Update Australian Masters Athletics Championships 2024

Image
Early morning 14km tempo run at Surf Beach on low tide. Weather cool, light winds from the south and cloudy until the sun came up. I was again racing the incoming tide, feeling great today. Weekly Volume from the last 8 weeks as follows: 95km, 114km, 116km, 140km, 138km, 122km, 127km, 122km. This is normal base training for me I usually do in winter. No racing until 29th March 2024 with the Australian Masters Athletics Championships in Hobart Tasmania. Working back from there: 10 day Taper begins 19th March ; arrive in Tasmania 9th March ; Direct preparation for Australian Masters Athletics Championships commences 9th February ; Structured training resumes 1st January 2024. Base training until New Years Eve. Australian Masters Athletics Championships Entries open 17th November.
Read more