Stromlo Hilly XC Intervals 3 x 1500m with hill finish

With Steve and Kathy this morning at Stromlo XC circuit. Weather frosty, extremely cold (minus 7 degrees overnight), sunny, light winds. Set done with Steve. Kathy ran 6,5,4,3,2,1 minute intervals. Gabe ran Parkrun 5km 23:55, nice run in the cold.

The set: Warm up, 5 x 100m strides, 3 x 1500m intervals with 300m hill finish, 500m recovery, warm down.

Splits: 5:08 [1k split at start of hill 3:21],5:01[3:16],5:03[3:16]. I've used this circuit for other length intervals. 1:45 for the 500m stretch from start of hill to finish on 2nd effort today is the fastest I have on record, others very close. Steve is in recovery mode after running Gold Coast Half Marathon. Today he was coasting very nicely and not far back.

Afternoon recovery run of 11km making 23km for the day and 134km last 7 days.

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