Stromlo XC Intervals 3 x 600m ; Keith Track Session

This morning at Stromlo XC circuit 3 x 600m efforts. Steve ran the set early, I needed more time for stretch and foam rolling, a little later. Keith on grass in Bega some short intervals. 600m splits: Steve 1:49, 1:48, 1:49. That's three solid efforts, suffering from chest infection. Helen 2:37, 2:32, 2:25. Me 1:47, 1:44, 1:43.

Keith in Bega 2 x 200m 37,36 ; 2 x 300m 57,59, 2 x 400m 82,86.

It's 5000m on Thursday evening at track. I'm expecting to run. Last two days were long recovery runs of 90 and 75 minutes. Video from Coombs Parkrun.

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