Long XC Intervals : 5000m / 10000m Paced Intervals ; Keith in Bega Stromlo Set

Minus 5 degrees this morning means a late start for the session. Blue skies, no wind, freezing warming up to just plain cold.

The set: 2000m warm up, 4 x 100m strides, 1200m 4:00, 800m 2:40 (10000m pace) followed by 6 x 3 minute efforts at 5000m pace with 1 minute jog recovery on undulating 2500m circuit, 4000m warm down. A loosener in the afternoon to make 20km for the day, 125km last 7 days. Next set on Wednesday with 6 x 400m efforts on XC surface. Mini taper Thursday and Friday for Saturday 8000m XC race.

Keith in Bega 2000m, 1600m 5:55, 1200m 4:22, 800m 2:45, 400m 78 all with 2:30-3:00 recovery. Similar conditions down there. Keith expected to race Saturday as well.

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