Parkrun Coombs 17:27 2nd ; Stromlo XC 2000m,1500m,1000m,500m

Foggy and still at both Parkrun Coombs and Stromlo. Good weather for running. Parkrun Coombs 2nd in 17:27, winner Daniel M20-24 16:15, quick on that course especially with a loose dog at the 2.5km dead turn. I had competition to hold down 2nd place, getting a gap with 1500m to go and pulling away by 17 seconds at the finish.
Splits(500m):1:37,1:43,1:42,1:40,1:43,(dead turn)1:52,1:44,1:41,(dead turn)1:48,1:44,07).

After Parkrun off to Stromlo for a set of 2000m 7:43,1500m 5:04,1000m 3:25,500m 1:40. A solid morning of running,19km including warm up and warm down. Coffee followed the session.

Next set on Sunday if I pull up OK. I am having trouble fitting in sessions during the week. Session will be paced at 3:10/km or better.

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