Stromlo XC Intervals 6,5,4,3,2,1 minutes,1 minute recovery ; Steve Parkrun Ainslie

This morning at Stromlo XC circuit warm with some wind. The track is lush a slow despite a cut last week. Five of us there this morning, some regulars down in the mountains for the weekend.

The set: Warm up, 4 x 100m strides, 2 x 200m, 6,5,4,3,2,1 minute efforts, 1 minute recovery, warm down. KT was best of the girls. Jen also getting back into good form.

I felt good out there today. I had some help as the younger elite groups came through. All up 14km for the morning, 6km in the afternoon, 127km last 7 days.

Steve and Minnie ran Parkrun Ainslie. Steve was 3rd overall with a big negative split on a tough XC course. Splits: 3:49,3:53,3:44,3:45,3:25=18:37 and new M45 age record.

Tomorrow a long run which may include some short intervals.

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