Parkrun Coombs 17:25 1st ; Stromlo XC Intervals 1 min hard, 1 min easy

Saturday morning Parkrun Coombs 1st in 17:25. Weather cool and no wind. I didn't allow enough time to warm up, felt horrible at the start line and was hoping to warm up during the run. I had good competition from Andrew and forced him to the front until I did warm up. At 2km I took the lead again. At the turn around I committed to a full gas run to the finish. I got a gap up the hill at 3km finishing 16 seconds ahead at the end. Splits (500m):1:39,1:49(forced Andrew to front),1:43,(took lead)1:39,1:42(dead turn),1:46(hill),1:43,1:39,1:47(dead turn),1:43.

After Parkrun I was off the Stromlo XC circuits for a group set,warm down and coffee. The set was an undulating 2.5km as intervals of 1 minute hard, 1 minute easy at a pace faster than Parkrun.

Steve also did Parkrun as a warm down having done 3 x 1km at Stromlo earlier.

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