Stromlo XC : 4 x 2000m
A short first session with Steve and completed my set with the girls later on. It was minus 2 overnight, there was frost (like snow) clinging to the bottom of our shoes in set 1, very slippery. We saw the sun come up. Quite warm by the end of two sets. Jane jogged, recovery from virus.
Set 1: 2000m warm up, 4 x 100m, 2000m(6:50), 4000m warm down. Steve and I same time. Training PB for Steve.
Set 2: 2000m warm up, 4 x 100m, 3 x 2000m(6:58,6:51,6:55) with 200m recovery, 2000m warm down. Maria roughly 8:45 each effort, Tori a little slower.
Of me: My training form today is as good if not better than this time last year. It's taken a lot of discipline in not rushing things and then hard work to get back here. My best effort over 2000m at Stromlo last year was 6:37 in late August (equivalent to around 6:15 on track). That will be the next training goal to tick off but probably not until I return from France. To have Steve running as quick as me will help both of us get to that level. The Saturday set changes to 2000m, 1500m, 1200m, 800m, 400m next week (the next training block begins). Inject more speed and begin to construct a solid 5000m with kick down, the ultimate goal a 5000m in the high 15s for both of us or to be able to win in a tactical race.
On Monday Steve and Keith will do a play 5 mile race. I will go to watch and cheer on. A long run for me tmoz of 90 minutes.
Keith today in Bega 4 x 800m (2:40, 2:39, 2:36, 2:33). Nice work starting slower and all efforts quicker. That makes 120km for the week for Keith. Same volume as me.
Set 1: 2000m warm up, 4 x 100m, 2000m(6:50), 4000m warm down. Steve and I same time. Training PB for Steve.
Set 2: 2000m warm up, 4 x 100m, 3 x 2000m(6:58,6:51,6:55) with 200m recovery, 2000m warm down. Maria roughly 8:45 each effort, Tori a little slower.
Of me: My training form today is as good if not better than this time last year. It's taken a lot of discipline in not rushing things and then hard work to get back here. My best effort over 2000m at Stromlo last year was 6:37 in late August (equivalent to around 6:15 on track). That will be the next training goal to tick off but probably not until I return from France. To have Steve running as quick as me will help both of us get to that level. The Saturday set changes to 2000m, 1500m, 1200m, 800m, 400m next week (the next training block begins). Inject more speed and begin to construct a solid 5000m with kick down, the ultimate goal a 5000m in the high 15s for both of us or to be able to win in a tactical race.
On Monday Steve and Keith will do a play 5 mile race. I will go to watch and cheer on. A long run for me tmoz of 90 minutes.
Keith today in Bega 4 x 800m (2:40, 2:39, 2:36, 2:33). Nice work starting slower and all efforts quicker. That makes 120km for the week for Keith. Same volume as me.
Comments