Long Recovery Run 75 minutes ; Track Training to Finish 2018

At noon a long recovery run of 75 minutes on mountain forest trails. 125km last 7 days. Tomorrow XC intervals at Stromlo. Conditions should be Ok early.

Time to start thinking about training for track in the 2018-2019 season. I'll begin again from scratch as I did in Paris a couple of months ago. This is what I did there over 18 days. I'll begin to build up leg speed using 100m and 200m strides. Speed endurance with intervals ranging from 400m to 2000m, a mix of sessions using 4-5 different speeds. Racing aimed at 800m to 5000m.

Track 4*100m, 5*400m(76,75,74,71,69); Recovery Run 40 minutes

Track 4*100m, 5*600m(155,152,153,153,151);Puteaux33 minutes

Track 4*100m, 6*200m(38,37,36,34,34,33);Puteaux40 Parkrun Bois de Boulogne 5km 1st 17:22([323lost]333,330,329,318,330);Puteaux20 minutes

Long recovery run 100 minutes

Track 4*100m, 4*200m(35,35,34,32)4*800m(232,231,232,231); Recovery Run 25 minutes

Track 4*100m, 4*200m(34,33,33,32)3*1000m(307,309,312);Recovery Run 25 minutes

Track 4*100m, 4*200m(34,34,32,32); Recovery Run 25 minutes

Track 4*100m, 4*200m(35,33,32,32); 2*2000m(643,639); Recovery Run 20 minutes

Track 4*100m, 5*200m(37,34,34,34,33); Recovery run 37 minutes

Parkrun Bois de Boulogne 5km 1st 16:59 (323,323,329,317,326); Recovery Run minutes

Long recovery run 92 minutes

Track 4*100m, 4*200m(34,33,34,35)3*800m(230,231,231); Recovery Run 25 minutes

Track 4*100m, 2000m 638,1500m 455,1200m 355,800m 232,400m 73

Long recovery run 75 minutes

Track 4*100m, 2*200(35,34)3*600m(151,149,148)

) Track 4*100m, 4*200m(35,33,32,31)

Parkrun Bois de Boulogne 5km 3rd 16:59 (319,320,332,320,327)

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