AIS : Long Tempo Intervals

I had to re-arrange this week due to rain expected Monday and Tuesday, windy other days and needing to be relatively fresh for the final AthsVic XCR13 event on Saturday, the tan relays.

Instead of a long run a 14km trip to the track and back: 4x100m (17,16,15,14) ; 2000m 6:31 ; 1200m 3:53, 400m 75, 150m.

Today another ploddle of 10km=24km for the day.

At some point this week when the weathers suits and Wednesday at the latest some shorter intervals and both 1500m and 5000m pace. Probably a step down set.

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