1500m Set : 5 x 300m, 100m jog recovery
This morning a predictive set for 1500m to find out where I am at and what needs to be done. Weather sunny and warm, light winds.
The set: 4km warm up to track, 5 x 100m (18,17,15,14,14), 5 x 300m (51,52,51,52,51) with 100m jog recovery in less that 60 seconds, 5km warm down.
Result: 100m strides are as quick as they need to be, 14 seconds is not a strain. Lactate tolerance is good, no fade out on the efforts. The efforts themselves need to all be below 50 seconds to be in 4:20s shape. I'm low 4:30s shape solo at the moment. I'll work on some 300m efforts in less than 50 seconds with longer recovery until the speed comes. I'll want to be in good 1500m shape by late January.
This afternoon an easy recovery run, 18km for the day, 135km last 7 days.
The set: 4km warm up to track, 5 x 100m (18,17,15,14,14), 5 x 300m (51,52,51,52,51) with 100m jog recovery in less that 60 seconds, 5km warm down.
Result: 100m strides are as quick as they need to be, 14 seconds is not a strain. Lactate tolerance is good, no fade out on the efforts. The efforts themselves need to all be below 50 seconds to be in 4:20s shape. I'm low 4:30s shape solo at the moment. I'll work on some 300m efforts in less than 50 seconds with longer recovery until the speed comes. I'll want to be in good 1500m shape by late January.
This afternoon an easy recovery run, 18km for the day, 135km last 7 days.
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