Stromlo XC Intervals 2000m,1500m,1000m,500m ; Steve 30 minute Tempo Run : Keith 4 x 420 metres

Monday set at Stromlo XC circuits of 2000m, 1500m, 1000m, 500m with 4 minutes recovery. The day started very dark, foggy no wind before clearing nicely later, winds picking up. Rain coming this week again. Next set on Wednesday or Thursday, shorter XC intervals. Today is the end of week 13 of this base training block which runs until October. 111km for this week. In August I'll commence one session per week on track, just leg strides at first and build up the speed from there.

Steve ran a 30 minute tempo run today. Splits: 10min@4:32/km,2:30@3:52/km,5min@3:32/km,2:30@3:45/km,10min@4:22/km. Keith ran 4 x 420 metres on his local gravel road, slightly undulating (see pictures). Splits:87,86,88,84

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