Stromlo XC Intervals : 2 x 2000m Malaga Hill Loop ; Keith Parkrun Bega 18:29

Blizzards on surrounding hills, very windy and cold. First group session for a few weeks. Roger, Gabe, Helen and myself.

The set: 4600m warm up, 5 x 100m strides, 2 x 2000m incorporating the biggest hills at the circuit with 500m jog recovery. Gabe, Roger and Helen no more than 100m separating them, 4:30-5:00/km. My splits: 6:37, 6:50. Wind and a soft, rain affected track making it much slower than the efforts on Tuesday. I also had to dodge grazing kangaroos on the second effort.

Keith in Bega ran Parkrun 5km in 18:29. Splits: 3:32, 3:40, 3:40, 3:45, 3:50. That's Keith's best effort on the course since 2015. If he can hold it together for a few months some quick times will come on track in October and beyond.

City2Surf 14km next Sunday. It will be training as usual this week with 2 easy days next Friday and Saturday, similar mini-taper to Gold Coast Half Marathon a month ago.

This afternoon an easy recovery run. I'll peak at around 135km for the week on Monday, knock that back to around 100km by Sunday's City2Surf. I hope for a time around 49 minutes or better.

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