Stromlo XC Intervals : 5 x 300m ; Keith in Bemboka 4 x 1000m

This afternoon at Stromlo XC Circuit some nice weather with full sun, warm temperature until the sun set, some wind. Just Helen and myself. Minnie turned up as we were warming down for her first World Masters Athletics set.

The set: Long warm up, 5 x 100m, 5 x 300m strides at 3:05/km myself, Helen 4:05/km, long warm down. Minnine ran a 1000m effort at just under her race pace from Canberra Times 10.1km Fun Run.

Keith in Bemboka ran long warm up, 5 x 100m strides, 4 x 1000m ranging from 3:38 down to 3:33, much quicker than his Canberra Times 10.1km Fun Run pace.

Monday or Tuesday set now will be similar to what we have been doing, just turning up the intensity and focus. Sets will typically be 4-5 x 600m to 1000m at quicker than 5000m pace and with short recovery. First step will be to average sub-3:00/km for the 600m efforts and progress from there. It will be a mix of XC and track intervals.

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