World Masters Athletics Championships : Direct Preparation Week 1
We all got through this week without injury and improving with each session. There are five of us heading to Perth for the WMA Championships and we all started with the Canberra Times Fun Run. Four of us placed in the top 2 of our age category in the fun run last Sunday...that's a good start.
Keith and Helen runs 5000m, 10000m and 8000m XC at WMA. I do the same plus half marathon. Minnie 10000m and 8000m XC. Kathy 800m, 1500m, 5000m maybe a relay.
We are starting to get into sync with the sessions. Aside from the odd fun run or track race the sessions are simple and there are only three to tick off each week. Today was a power step-down from 600 metres. Sessions like these have been done since the 1930s so nothing new here.
The sets (all with warm up and strides, warm down, recovery is 90 seconds): Keith 600m 1:57 ; 500m 1:39 ; 400m 82 ; 300m 56 ; 200m 34 ; 100m 16. Set was done on harness track.
Helen and myself on XC track undulating grass (no 400m or 100m for us, 2 x 300m due to course layout): Me 600m 1:51,500m 1:36,300m 52,300m 53,200m 33 Cumulative 5:45. Helen cumulative 7:47. Looking at the splits Keith was very close to me. That's promising.
Minnie started training from scratch this week. She took her 10km fun run time, subtracted 10 seconds/km and had two sessions 1000m at that pace, 2000m at that pace.
Next set on Saturday 2000m, 1500m, 1200m, 800m, 400m on undulating to hilly XC circuit again.
Keith and Helen runs 5000m, 10000m and 8000m XC at WMA. I do the same plus half marathon. Minnie 10000m and 8000m XC. Kathy 800m, 1500m, 5000m maybe a relay.
We are starting to get into sync with the sessions. Aside from the odd fun run or track race the sessions are simple and there are only three to tick off each week. Today was a power step-down from 600 metres. Sessions like these have been done since the 1930s so nothing new here.
The sets (all with warm up and strides, warm down, recovery is 90 seconds): Keith 600m 1:57 ; 500m 1:39 ; 400m 82 ; 300m 56 ; 200m 34 ; 100m 16. Set was done on harness track.
Helen and myself on XC track undulating grass (no 400m or 100m for us, 2 x 300m due to course layout): Me 600m 1:51,500m 1:36,300m 52,300m 53,200m 33 Cumulative 5:45. Helen cumulative 7:47. Looking at the splits Keith was very close to me. That's promising.
Minnie started training from scratch this week. She took her 10km fun run time, subtracted 10 seconds/km and had two sessions 1000m at that pace, 2000m at that pace.
Next set on Saturday 2000m, 1500m, 1200m, 800m, 400m on undulating to hilly XC circuit again.
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