Keith in Bemboka ; Stromlo Short XC Intervals

Wind gusting above 50kph this morning made it tough for a session wherever we were.

Keith in Bemboka ran 6 x 3-4 minute efforts. The 4 minute efforts into the wind the 3 minute efforts with the wind. Set was on undulating dirt fire trail.

Only 4 of us at Stromlo. We ran a repeat of my session yesterday due to the strong winds. The set: 4600m warm up, 4 x 400m, 2000m warm down. My splits: 73,70,68,67 which were quicker than yesterday. I ran a loosener in the afternoon to make 20km for the day, 125km last 7 days.

Tomorrow should be much better for running. If I am feeling good I'll head out for a longer session. If I'm not so good I'll wait until Monday, a public holiday. My only other set this week will be on Wednesday or Thursday, another short set. Racing 8000m XC on Saturday.

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