Stromlo 5km XC as Intervals: 5 x 3minutes, 30 seconds jog recovery
A touch of drizzle for our final set before Australian Masters Athletics Championships. The set: Stromlo 5km XC on 2.5km circuit as Intervals: 5 x 3 minutes, 30 seconds jog recovery. In other words a 5km run broken up with 4 x 30 second jog intervals (75 metres approx).
The times: Me 17:24 ; Steve 18:05 ; Keith 18:52 ; Jane 19:13 (season best). If you take off 60 seconds from those times you get roughly what we have been doing on track. The most promising is Keith theoretically back under 18 minutes still recovering from the recent virus and Jane who beat her 5km effort from last week despite having 2 minutes doing not much along the way (giving her an 18 minute low prediction for track). We are all on target for our best runs of the season next weekend. (Kathy is doing 6km jogalong tomorrow as her final hit out).
Yesterday for me was an 18km run around the lake at around 4:10/km. Felt easy. That's long run #23 in this marathon prep.
On Monday or Tuesday I have a 2000m on track scheduled. A tempo run in around 6:15.
On Wednesday or Thursday I have some 100-200m strides scheduled. Not too quick, just to stay loose and will do them on track.
The only other thing I need to do is get my weekly volume down to 85km by next Saturday (currently sitting at 110km). I won't have to do much running mid-week at all.
Being the last day of the month yesterday I achieved an average of over 120km per week for February and well over 120km average per week for the last 3 months.
The times: Me 17:24 ; Steve 18:05 ; Keith 18:52 ; Jane 19:13 (season best). If you take off 60 seconds from those times you get roughly what we have been doing on track. The most promising is Keith theoretically back under 18 minutes still recovering from the recent virus and Jane who beat her 5km effort from last week despite having 2 minutes doing not much along the way (giving her an 18 minute low prediction for track). We are all on target for our best runs of the season next weekend. (Kathy is doing 6km jogalong tomorrow as her final hit out).
Yesterday for me was an 18km run around the lake at around 4:10/km. Felt easy. That's long run #23 in this marathon prep.
On Monday or Tuesday I have a 2000m on track scheduled. A tempo run in around 6:15.
On Wednesday or Thursday I have some 100-200m strides scheduled. Not too quick, just to stay loose and will do them on track.
The only other thing I need to do is get my weekly volume down to 85km by next Saturday (currently sitting at 110km). I won't have to do much running mid-week at all.
Being the last day of the month yesterday I achieved an average of over 120km per week for February and well over 120km average per week for the last 3 months.
Comments