Pacing Session : 5000m

Respectably warm and still for a track session instead of on the bush tracks. The set: 4x100m (19,16,15,15) 1600m, 800m, 800m, 800m all at exactly 15:50 5000m pace for each effort with 200m recovery between efforts. I did find the set difficult, especially with the high volume I've been doing but happy to be able to run at that pace comfortably and with a decent rhythm.

Post session a solid 11km on the bush tracks with Helen. Pre-session watching Steve and Jane helping young Olivia with an 800m set.


Comments

Post a Comment

Popular posts from this blog

Long Hilly Run 20km ; 4 x 100m, 3 x 200m, 3 x 300m strides

This morning out for a long, hilly 20km in 84 minutes. Plenty of others out there getting the job done before the heat of the day. Spotted Ewen out there at one point putting in a surge I could barely match. In the afternoon still hot. I ran 5km including 4 x 100m (19,17,15,14), 3 x 200m (32,31,31) and 3 x 300m (51,48,48) strides. Legs felt good once they got going. All up 25km for the day, 122km last 7 days. Monday morning a long run including 5 x 100m strides (18,16,15,14,14) and a 600m effort at 3:10/km. On New Years Day 5km Parkrun events at 730am Gungahlin and 930am Tuggeranong. I'll run the first flat out. If I am able to I'd like to break the current M55 record on the Tuggeranong course. It's held by Simon Claringbold with 4 identical times of 17:26. I'm not sure I can on my current form, especially as a second run for the day. If I can't I'll try later in the year when I am fresh and it's a little cooler.
Read more

Parkrun Panboola Wetlands 4th 19:09

Image
Parkrun Panboola Wetlands 4th in 19:09, my first run back since 22nd February due to Car getting Serviced. I had some drama around midnight with the car battery dead forcing a quick think and call to get roadside assist to solve the problem with a jump start. Lack of sleep didn't seem to affect my run, it was around what I expected having missed three consecutive Parkrun events already. I couldn't afford another missed event at this point of the racing Cycle with Australian Masters Races just weeks away. On the positive side I ran a very quick run to a service station just before midnight and a lengthy warm up this morning. My Next Parkrun should be a better result.
Read more