Stromlo XC Intervals 5 x 600m, 400m recovery ; Keith 5 x 3minute or 600m efforts

At Stromlo XC Circuit for 5 x 600m efforts with 400m float recovery. Splits: 1:48,1:47,1:47,1:45,1:47. 3km warm up including 5 x 100m strides, 7km hilly warm down. 130km last 7 days. Weather warm, cloudy, light drizzle at times, some wind slowing things a little. The grass is starting to soften too.

Heavy legs today, I'll have a couple of easier days next week. Probably my best set of this type in this build up, top speed isn't there yet. 130km is too much to do that.

Next 2-3 weeks will be interesting with two 10km road races and 3 track meets including Australian Masters Games 800m and 1500m events. I'll set myself for the second 10km event, the Burnie 10km in Tasmania. The rest of the events will be training and I won't need much in the way of sessions in between. Volume will come down 10-20km next week. After the Burnie 10km I'll start doing some sessions for the long term and target some track racing speeds.

Keith 5 x 3 minute / 600m efforts. Splits: 3:28/km,3:35/km,3:21/km,3:42/km,3:28/km. Terrain was variable. First 3 efforts 600m, last 2 were 3minutes.

Just over 10 years ago (pre-comeback) I was neither runner nor cyclist, for one weekend I was a duathlete.

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