Stromlo XC Intervals : Parkrun Noosa
Yesterday 21km after work through the Arboretum, twice up Mount Painter. Too many birthday and Christmas dinners...something had to be done.
This morning a little fatigued from the long run. Stromlo surface has been holed and filled with sand making it slower than normal. The extension to the hill loop has had turf laid and the sprinklers running. It looks like it will be awesome with a great view from the top. Should be a month or so until it is open to running.
As usual two sets, only me on the first. Steve and Festive Elf were doing Parkrun in Noosa...a little envious. Steve 18:25 1st, Festive Elf 2nd female.
Set 1: 2000m 6:56 ; 1500m 5:03 ; 1200m 4:05 ; 800m 2:40 ; 400m 71. Not a quick set for me, one of the slowest.
Set 2: Only myself, Maria, Roget and Tori. 2500m done as 4:00 hard efforts + 1 x 300m, 35 seconds float recovery in 30 seconds...same set as last week on a slower surface. Maria an incredibly good time of 10:46, net 10:25. That's a huge jump again from last week. I would say Maria would be in the top 5 or so W60+ runners in the world if she holds that form for another month when she does celebrate her 60th birthday. Roger and Tori weren't far behind either. I paced Maria who is training for Marathon de Paris 2015. Key to her recent success (aside from the last 6 weeks of Saturday efforts) has been a regular 16km run on Wednesday at her lower threshold, around her half marathon pace or 5:00/km.
Of me: Week 2 of 120km+. Usually I am fatigued for the first 3-4 weeks, after 6 weeks I am in great form again even with the workload. After 6 weeks I will have a 3 day mini-taper for the ACT 10000m and then start the next training block and continue with the high volume until a final taper around 10 days before Australian Masters Athletics Championships in Sydney at Easter.
This morning a little fatigued from the long run. Stromlo surface has been holed and filled with sand making it slower than normal. The extension to the hill loop has had turf laid and the sprinklers running. It looks like it will be awesome with a great view from the top. Should be a month or so until it is open to running.
As usual two sets, only me on the first. Steve and Festive Elf were doing Parkrun in Noosa...a little envious. Steve 18:25 1st, Festive Elf 2nd female.
Set 1: 2000m 6:56 ; 1500m 5:03 ; 1200m 4:05 ; 800m 2:40 ; 400m 71. Not a quick set for me, one of the slowest.
Set 2: Only myself, Maria, Roget and Tori. 2500m done as 4:00 hard efforts + 1 x 300m, 35 seconds float recovery in 30 seconds...same set as last week on a slower surface. Maria an incredibly good time of 10:46, net 10:25. That's a huge jump again from last week. I would say Maria would be in the top 5 or so W60+ runners in the world if she holds that form for another month when she does celebrate her 60th birthday. Roger and Tori weren't far behind either. I paced Maria who is training for Marathon de Paris 2015. Key to her recent success (aside from the last 6 weeks of Saturday efforts) has been a regular 16km run on Wednesday at her lower threshold, around her half marathon pace or 5:00/km.
Of me: Week 2 of 120km+. Usually I am fatigued for the first 3-4 weeks, after 6 weeks I am in great form again even with the workload. After 6 weeks I will have a 3 day mini-taper for the ACT 10000m and then start the next training block and continue with the high volume until a final taper around 10 days before Australian Masters Athletics Championships in Sydney at Easter.
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