World Athletics Cross Country Championships Bathurst 23 Full Circle Recap

It's almost a year since the wonderful and grueling World Athletics Cross Country Championships held in Bathurst 2023. Everything about that weekend was tough, expecially the weather, course and the level of Competition. When I look back I realise how difficult it was to recover from the event and the Australian Masters Athletics Championships which was just 3 weeks later. To add even more self inflicted pain I had the Sydney 10km Road Race and Canberra Half Marathon booked in soon after that. It wasn't until after July and the Sutherland2Surf Road Race I could allow myself a proper winter training period to recover slowly and begin the rebuild of which I've just completed. But first some quick Stats. Body weight at World Athletics Cross Country Championships 53kg. Body weight at resumption of base training Week 1, 10th September 58kg. Week 1 Training volume 95km, Week 2. 114km, Week 3. 116km, Week 4. 140km, Week 5. 138km, Week 6. 122km, Week 7. 127km, Week 8. 120km, Week 9. 120km, Week 10. 119km, Week 11. 124km, Week 12. 123km, Week 13. 117km, Week 14. 127km (weight 54kg), Week 15. 135km, Week 16. 110km (one day off), Week 17. 131km, Week 18. 127km.(end of Base Training, preparation for racing commences.)

In Pictures:

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