Steve and the Elf ; Keith in Bemboka
I noticed more people at the Jammo shops today so some people have returned from the coast, others may have just gone down or are soon going again.
In Canberra Steve 5 x 3 minutes with 30 seconds recovery. The efforts ranged from 3:30-3:35/km. Cumulative was 10 seconds up on last week. The Elf did some strength work, mountain walking and something on the bike.
In Bemboka Keith has increased his volume to a normal level (not much short of mine). He has rotated through 6,5,4,3,2,1 minute efforts , 5 x 3 minute efforts with 1 minute recovery and tempo runs. He will look to get back into racing in three weeks or so. Keith got through his latest 6km tempo/threshold in the 3:40s/km on undulating terrain. Says he didn't notice the hills and a big improvement on last week.
Of me: Starting again from scratch today, using the break to alleviate a niggle. I'll start with 30 minutes of stretching and self massage before an easy run of 55 minutes...let's see how that goes...it went alright, more stretching and self massage followed.
In Canberra Steve 5 x 3 minutes with 30 seconds recovery. The efforts ranged from 3:30-3:35/km. Cumulative was 10 seconds up on last week. The Elf did some strength work, mountain walking and something on the bike.
In Bemboka Keith has increased his volume to a normal level (not much short of mine). He has rotated through 6,5,4,3,2,1 minute efforts , 5 x 3 minute efforts with 1 minute recovery and tempo runs. He will look to get back into racing in three weeks or so. Keith got through his latest 6km tempo/threshold in the 3:40s/km on undulating terrain. Says he didn't notice the hills and a big improvement on last week.
Of me: Starting again from scratch today, using the break to alleviate a niggle. I'll start with 30 minutes of stretching and self massage before an easy run of 55 minutes...let's see how that goes...it went alright, more stretching and self massage followed.
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