Creme de la Creme

Progressive long intervals on the track today. All small group: GT, Helen, Heidze, Mia, sb + Minnie (calf) and Bella in the bush.

The set: 800m, 600m, 400m, 200m, 1 minute recovery between efforts, getting progressively quicker each effort. Heidze and GT started at 20s. Mia at 23s. Helen at 24s.

Of me: slight variation 1600m (2:40/2:30...paced Heidze and GT first 800m then accelerated last 800m), 600m (1:45), 400m (70), 200m (32)

After some at Zeffirelli for a garlic cheese pizza, some wines or coffee. At the same venue creme de la creme of male ACT distance running...a bux day for AH.

Comments

Post a Comment

Popular posts from this blog

Australian Running Festival Canberra Half Marathon 77:22 1st M50-59

Image
Weather cool to warm, light winds, cloudy to full sun for Australian Running Festival Canberra Half Marathon this morning. My plan was to run 2 x 10km splits of 35 minutes and find my way to the finish as best I could. I found myself in the second pack shortly after the start. Splits to 5km were good (3:29,3:26,3:17,3:17,3:25). From around 9km on I was struggling with dehydration, splits mostly in the 3:40s. I stopped for a minute at the final drink station for 3 cups of water and one over the head. Not my best run, no harm done to the legs. I will have recovered easily by Australian Masters Athletics Championships which begin in 12 days.
Read more

ACT Masters 5000m Championships

Image
Completely unexpected we had the hottest 5000m field at club track since I started running again in 2007. Weather was cool but windy...probably not more than 1-2 seconds a lap. We had to run in lanes 2-3 for some...cost more than the wind. Brad led the early laps solo. Olympian Shaun M50, Jacob M30s, myself a chasing pack, Jim and Steve chasing us. I survived 2000m sheltered out of the wind before I cracked, just before they caught and passed Brad, Brad and I had to survive to the end solo. Shaun 16:03 and Jacob ran 16:06, Brad 16:52, me 16:54, Jim 17:11, Steve 17:54. First two females V 19:59 and Leanne 20:03 ran together most of the race. My first race in Nike Zoom Vaporfly 4% on track. Wearing them in for the Australian Running Festival Half Marathon on Sunday.
Read more