Taper Session 1
All of us expected to line up for Canberra Times Fun Run. All of us have started our taper by reducing volume by about one-third (including session volume) and not letting up on intensity.
Jane was first to report in: 4 x 1km (3:38, 3:31, 3:36, 3:29). That's an all-time best set for Jane and by the looks of it right on track for that 17:30 5000m this season.
Keith next: 4 x 800m (2:35, 2:36, 2:40, 2:36) in the cold and wind. Another great set from Keith.
Steve 4 x 3 minutes efforts (3:22/km, 3:22, 3:27, 3:22). It was windy and cold all day, a little rain or drizzle at times. Strong running from Steve in those conditions.
For me it was too cold, wet and windy to head to track or Stromlo. Instead I ran 2.5km up Black Mountain just under maximum threshold on the way home from work...a 75 minute long run and 80 minutes yesterday at a much slower tempo. Made up for it with 2 x 1km both in 3:20 on run to work Wednesday. Still have planned a 2km tempo at 10km race pace on Thursday. Every day has reduced in volume for me since Saturday and 23km. By Sunday I'll be down to 80km for the week from 125km. The weather should start to clear tomorrow for a good running weekend.
Jane was first to report in: 4 x 1km (3:38, 3:31, 3:36, 3:29). That's an all-time best set for Jane and by the looks of it right on track for that 17:30 5000m this season.
Keith next: 4 x 800m (2:35, 2:36, 2:40, 2:36) in the cold and wind. Another great set from Keith.
Steve 4 x 3 minutes efforts (3:22/km, 3:22, 3:27, 3:22). It was windy and cold all day, a little rain or drizzle at times. Strong running from Steve in those conditions.
For me it was too cold, wet and windy to head to track or Stromlo. Instead I ran 2.5km up Black Mountain just under maximum threshold on the way home from work...a 75 minute long run and 80 minutes yesterday at a much slower tempo. Made up for it with 2 x 1km both in 3:20 on run to work Wednesday. Still have planned a 2km tempo at 10km race pace on Thursday. Every day has reduced in volume for me since Saturday and 23km. By Sunday I'll be down to 80km for the week from 125km. The weather should start to clear tomorrow for a good running weekend.
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