Saint Malo Day 6 : 18km incl 4 x 800m beach intervals ; ACT Masters 8km XC Championships

Almost deja vu of yesterday except the foghorns sounding from ships in a sea I couldn't see...pea souper. Up early again, similar circuit to yesterday except pushed the end finding new trails, views, things! It would have been even more impressive if I could see them.

The set: 10km warm up, 4 x 100m strides, 4 x 800m beach intervals with 1:30 jog recovery, warm down. All up 18km for the day and another set done. Splits: 2:47,2:47,2:46,2:46. Again running a set with wet shoes on soft wet sand. I was working very hard. High tide will come later by an hour again tmoz. I'll have to shift my routine about.

My friends from ACT Masters Athletics had their 8km XC championships at Stromlo this morning. Weather was ideal around 15 degrees which is warm for late June. Steve M50, Leanne W45, Gabe W55 all won their age. Fastest was Ken Gibson M35.

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