Morning Run 20km incl 10 X 200m Beach Intervals ; 1 x 2km Hill Effort

Sunny morning run down to the beaches and return including a set of 10 X 200m beach intervals, full gas back up the 2km hill home. Intervals started slow, working down to 2:45/km. REcovery was 15-20 seconds between efforts. Splits:4:25/km,3:44/km,3:39/km,3:20/km,3:11/km,3:06/km,2:56/km,2:52/km,2:51/km,2:45/km. Extended warm down, 20km for the day. I reduced weekly volume down from 140km/week to 130km to finish this week. I'll keep the same weekly cycle going that works well for me. Short leg speed intervals, time trial, Parkrun on Saturday. This week completes 30 weeks of base training in an almost year long block. This week completes my 6th high volume training week straight. Weeks were 132km,122km,132km,133km,130km with another 130km this week off a high of 140km a few days ago. I'm on for another good Parkrun this week.

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