Stromlo XC 19km : 5 x 600m, 2.7km Threshold ; Keith in Bega

Long run of 19km this afternoon including 5 x 600m (1:54, 1:54, 1:53, 1:53, 1:50) and 2.7km threshold run at 3:28/km. Set included warm up and warm down, two sets of 5 x 100m strides and stretching. I've dialed back the pace for the 600m efforts to 3:10/km or better with 400m jog recovery in 2 minutes. I don't need to go quicker than that for a few months. Weather was sunny, still and cool (cold when the sun went down on his nearly shortest day of the year). Helen joined me for the threshold run and second warm up, warm down.

Keith in Bega ran 4 x 1100m efforts in 4 minutes.

Next set of Thursday with 5 x 3 minute efforts with 1 minute jog recovery.

I'm running Gold Coast Half Marathon in a couple of weeks. Splits from last time I ran. I'd be happy with that again.

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