Moana Beach Parkrun 1st 17:48

Hot Saturday morning Parkrun at Moana Beach. No wind, no cloud. Warm up on the beach with Milli the Border Collie and 3km of the course again with her as warm down. I had someone to follow for 1000m, then on my own. Time 17:48, much slower than my not Parkrun 3 days ago due to heat and a slower start today. I set a new age graded % record for this course. I love the course with a hill start (easier to get free if I am running well), I don't love the two laps around a small park on grass at the end (I was spent). Post race spent in McLaren Vale watching the Santos Festival of Cycling and eating a lentil pie. I pity the riders in these conditions. Following that a long drive across the border to NSW, just in time to see Richie Porte win on top of Willunga Hill again (on PC).

Splits from Not Parkrun Moana Beach 3 days ago:(500m): 1:39,1:43,1:43,1:45,1:49,1:49,1:49,1:49,1:42,1:35=17:28 Splits from Parkrun Moana Beach Today:(500m): 1:50(sitting in),1:49(sitting in),1:41,1:43,1:47,1:49,1:52,1:48,1:41,1:43=17:48. Takeaway: 17 seconds lost 1st kilometre today. Lost another 8 seconds in final 500m (I was cooked). Wind on the cliff 3 days ago=Heat stress today. I felt much faster 3 days ago attacking the couse.

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