Long Recovery Run 21km ; Stromlo XC 3 x 3 minutes, 60 seconds recovery

Yesterday evening a long recovery run of 21km. This morning at Stromlo six of us ran 3 x 3 minute efforts with 60 seconds jog recovery on undulating circuit. Tomorrow an 8km XC handicap made the session today shorter than normal.

The set: 4500m warm up, 5 x 100m strides, 3 x 3 minute efforts, 2500m warm down. My set was very quick. All up 11km for me. Another 9km recovery run in the afternoon.

We use the same circuit tomorrow in the 8km XC handicap as out and back twice. It's a very tough circuit in the anti-clockwise direction. The course is very lush with mushrooms sprouting everywhere after recent rain.

Steve at Parkrun ran 18:47. Splits: 3:44, 3:47, 3:51, 3:49, 3:34. Plenty left in the tricky final kilometre.

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