AIS Track : Long Step Down Intevals ; Steve in Tuggers : 5 x 1km Road Intervals ; Keith 3 x 1000m
Weather sunny, cool to warm, some wind. Two sets on track. First set Minnie and myself. Second set Kathy, Helen, Roget, Anne.
Set 1: 2000m 6:34, 1600m 5:17, 1200m 3:57, 800m 2:33, 400m 70. Same process as last week with 10000m pace first 3 efforts, kick down last 2 efforts. Minnie same set at her target pace, no kick down.
Set 2: 4 x 1000m I paced at 4:10/km. Helen best again. Splits: 4:09, 4:07, 4:07, 4:05. Kathy much better than last week ranging 4:11-4:16, Anne 4:09-4:16.
Steve in Tuggers 5 x 1km. Splits: 3:30, 3:26, 3:39, 3:35, 3:37. That's the first serious set for Steve this build up, a good start.
Keith in Bega 2km warm up, 5 x 100m 17-18 seconds, 1000m 3:25, 1040m 3:32, 1050m 3:35, 2km warm down
Of me: More fatigued than last week having raced 5000m on Thursday. This afternoon an easy recovery run. 140km last 7 days, it will be down to 120km last 7 days by Tuesday and then taper down to 85km following Tuesday. Two more sets and a couple of long runs before I leave for Western Australia, both on track due to the swooping magpie at Stromlo. If the weather is good I'll get some 5000m paced intervals done tomorrow morning an incorporate within a long run.
Taper week will be spent here on Rottnest Island where the Rottnest Marathon will be held next Sunday. Minnie and I ran it in 2007.
Set 1: 2000m 6:34, 1600m 5:17, 1200m 3:57, 800m 2:33, 400m 70. Same process as last week with 10000m pace first 3 efforts, kick down last 2 efforts. Minnie same set at her target pace, no kick down.
Set 2: 4 x 1000m I paced at 4:10/km. Helen best again. Splits: 4:09, 4:07, 4:07, 4:05. Kathy much better than last week ranging 4:11-4:16, Anne 4:09-4:16.
Steve in Tuggers 5 x 1km. Splits: 3:30, 3:26, 3:39, 3:35, 3:37. That's the first serious set for Steve this build up, a good start.
Keith in Bega 2km warm up, 5 x 100m 17-18 seconds, 1000m 3:25, 1040m 3:32, 1050m 3:35, 2km warm down
Of me: More fatigued than last week having raced 5000m on Thursday. This afternoon an easy recovery run. 140km last 7 days, it will be down to 120km last 7 days by Tuesday and then taper down to 85km following Tuesday. Two more sets and a couple of long runs before I leave for Western Australia, both on track due to the swooping magpie at Stromlo. If the weather is good I'll get some 5000m paced intervals done tomorrow morning an incorporate within a long run.
Taper week will be spent here on Rottnest Island where the Rottnest Marathon will be held next Sunday. Minnie and I ran it in 2007.
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