Stromlo XC Intervals : 800m set: 3 x 600m ; Steve and Keith Ketchup

At Stromlo this morning, very warm to hot, sunny, no wind. Track was in decent shape with the sand, grit and fertiliser of a few days ago sinking into the grass with recent rain. Ready for a cut again.

The set with Helen: Warm up, 5 x 100m strides, 3 x 600m with long recovery (5 minutes), warm down. 35 minute recovery run this afternoon. 18km for the day, 130km last 7 days.

Splits: Me: 2:32 (pace Helen), 1:43, 1:40 (PB). Helen: 2:32, 2:26, 2:26. Helen was a few seconds quicker than last outing.

My 300m, 200m set on track two days ago fed into this session. 1:40 is a PB on this circuit, around 2:13 800m pace. I set a goal of 1:39 for 600m leading up to Oceania Masters Athletics Championships in a few weeks...I'm almost there early. Very confident I can run 2:10-2:12 for 800m in the right conditions.

Keith 6 x 300m (55,54,54,55,54,54) on fresh mown circuit.

Steve 3 x 600m on rough grass. Splits: 1:58, 1:55, 1:52. Well constructed set.

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