Stromlo XC 2 x 1250m Hilly intervals 2 x 500m Hill efforts ; Steve Ketchup ; Keith 6,5,4,3,2,1 mins

Gale force winds everywhere from Canberra to Bega. No hiding from it, we all got the job done.

Six of us at Stromlo XC circuit for 2 x 1250m intervals using the biggest hills on the circuit(return effort steeper and direct into wind) and 2 x 500m efforts all up with summit finish. The usual warm up and warm down plus 5 x 100m strides.

Splits: 1250m: 3:54 (3:07/km),4:29. 500m: 1:39,1:36. Wind affected all the efforts. First 1250m was a PB by 7 seconds. Other efforts were near previous PB despite conditions. Helen and Alison best of the girls today. Jen ran a very good half marathon last week, looked strong today. Kathy had a fall mid-week, sore ribs.

Steve continues progress. This week 4 x 3 minute efforts average 3:35/km, quickest 3:22/km. 3 x 6 minute efforts average 3:45/km, quickest 3:42/km. Wind a big factor. Three weeks until Steve will be flying again.

Keith today 6,5,4,3,2,1 minute efforts, pace 3:15-3:40/km, depending on wind direction and length of interval. It was blowing a gale.

Long run tomorrow. I'll get a 600m set done on Monday. Winners of the Memory Run a couple of weeks ago:-)

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