Coastal Tempo Run 17km ; Steve in Sydney
My final day of a long weekend on the coast began with a 17km undulating tempo run along the coast on a variety of surfaces including wooden boardwalk by the estuary. I was lucky enough to watch a pod of dolphins swimming close to shore. I took Milli the Border Collie for a shorter run than yesterday, only my warm down of 3km. All up 20km for the day. Volume has reduced to 120km for the week. I dropped my Sunday long run for this week.
On Friday Steve ran 4 x 200m efforts in 33-34 seconds. On Saturday it was 4 x 600m efforts along the harbour. Splits: 1:56,1:57,2:03,1:58.
Next set for me on Monday morning, also 4 x 600m efforts. In the final three weeks before Australian Masters Athletics Championships in Brisbane I'll use 2 x 600m efforts as a way to sharpen up. In April 2019 my splits were: 10 April: 1:48,1:43 ; 16 April 1:45,1:39 ; 22 April 1:41,1:38. My winning 1500m was on 27 April, the day after the 10000m. This year I'll start my sharpen phase on or around 28 March, less than 3 weeks, just days after my club 5000m Championships, roughly three weeks prior to the AMA 1500m event again.
On Friday Steve ran 4 x 200m efforts in 33-34 seconds. On Saturday it was 4 x 600m efforts along the harbour. Splits: 1:56,1:57,2:03,1:58.
Next set for me on Monday morning, also 4 x 600m efforts. In the final three weeks before Australian Masters Athletics Championships in Brisbane I'll use 2 x 600m efforts as a way to sharpen up. In April 2019 my splits were: 10 April: 1:48,1:43 ; 16 April 1:45,1:39 ; 22 April 1:41,1:38. My winning 1500m was on 27 April, the day after the 10000m. This year I'll start my sharpen phase on or around 28 March, less than 3 weeks, just days after my club 5000m Championships, roughly three weeks prior to the AMA 1500m event again.
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