Rottnest Island Taper Week Day 4 : 2 x 1000m ; Steve 5 x 3 minute efforts
Weather sunny, windy, cool to warm. Up early again to avoid the tourists, not early enough to avoid Rottnest Island Marathon runners checking out the course. I chose a dead flat section along the causeway (final kilometre of the 1500m effort on Thursday to avoid the hill that day)
The set: 2km warm up, 5 x 100m strides, 2 x 1000m, long warm down. Splits: 3:03 (1:32,1:31) ; 2:58 (1:30,1:28)
That's much better than 2 days ago. Most of it is due to lower volume. 154km peak 2 weeks ago. 116km last 7 days. It will be 102km last 7 days tomorrow. It will be 85km last 7 days just before my first WMA race. All up 11km this morning, only a 3km jog this afternoon.
If I am up early enough tomorrow to watch the start of the Rottnest Marathon I'll repeat the same set as my last hard session before World Masters Athletics Championships 8km XC in 4 days time.
Back in Canberra the girls did same set as myself. Helen ran 2 x 1000m on track at 4:20/km, equal to her 3000m pace on Thursday. It was very windy there too.
Steve in Canberra this morning 5 x 3 minute efforts. Splits: 3:28, 3:34, 3:36, 3:37, 3:35. Very similar times to last week in only his 2nd week of training focus.
Below part of 1km section I used this morning.
The set: 2km warm up, 5 x 100m strides, 2 x 1000m, long warm down. Splits: 3:03 (1:32,1:31) ; 2:58 (1:30,1:28)
That's much better than 2 days ago. Most of it is due to lower volume. 154km peak 2 weeks ago. 116km last 7 days. It will be 102km last 7 days tomorrow. It will be 85km last 7 days just before my first WMA race. All up 11km this morning, only a 3km jog this afternoon.
If I am up early enough tomorrow to watch the start of the Rottnest Marathon I'll repeat the same set as my last hard session before World Masters Athletics Championships 8km XC in 4 days time.
Back in Canberra the girls did same set as myself. Helen ran 2 x 1000m on track at 4:20/km, equal to her 3000m pace on Thursday. It was very windy there too.
Steve in Canberra this morning 5 x 3 minute efforts. Splits: 3:28, 3:34, 3:36, 3:37, 3:35. Very similar times to last week in only his 2nd week of training focus.
Below part of 1km section I used this morning.
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