Virtual Parkrun 5km Steve 18:00 ; Stromlo XC 5000m Time Trial Helen 22:34

Wednesday is Time Trial day. At Gungahlin Parkrun course Steve ran his 5km time trial in 18:00. I ran 17:16. Both Steve and I had to return and restart our time trials after I collided with another runner after 1km leaving me lying on the ground with a sore neck and assorted cuts and abrasions.

After I had some medical treatment I traveled to Stromlo XC circuits to pace Helen in her 5km time trial.

Helen's Splits: 2:06.3,2:21.61,2:10.44,2:21.93,2:13.95,2:19.86,2:14.72,2:19.46,2:12.38,2:14.19=22:34.8 That is Helen's best 5km since her 6th place in the 5000m W55+ World Masters Athletics Championships race in 2016. Helen also placed 2nd in the W55+ 10000m, 3rd in the W55+ XC and also a member of the winning Australian M55+ XC Team at that meet.

I will have to allow for some recovery time before I attempt another 5km time trial.

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