Keith at ParkRun Merimbula ; Stromlo XC Intervals ; AIS Track Pacing Intervals
Keith this morning ParkRun Merimbula 2nd place in 18:28, 2 seconds quicker than his effort last month.
This morning for me a busy one. Up before dawn with Steve at Stromlo for a set, then back to the AIS track for a set pacing the girls. 23km all up for me this morning, finishing with a long brunch near by.
Set 1: 2.5km warm up, 5 x 100m, 2000m 6:31 Me, 6:56 Steve, 1500m 4:59 / 5:07?, 1200m 3:51 / 4:01?, 800m 2:26 / 2:26 400m 66 / 65, 1500m warm down (with KT). Steve was fatigued from punching through the wind solo three days ago in track 5000m, especially in the longer efforts. He had too much speed for me in the 800m and 400m efforts.
Set 2: Pacing session with Helen and Kathy. Helen paced at 4:00/km, Kathy at 4:10/km doing maximum distance at speed, three efforts, 10 minute break between efforts. Pacing was based as slightly quicker than recent 3000m pace for each. I alternated pacing between the two girls to reduce time for the session.
Distances covered: Helen 1100m, 1200m, 1400m. Kathy 1200m, 1400m, 1600m. Both weren't quite warmed up for their first efforts and both extended their duration to fatigue during the set. Both did warm up of 2.5km and 4 x 100m strides with 2.5km warm down. Emma and Abdul were present doing own thing.
Of me: That's my fifth consecutive week of improvement for the Stromlo set and now within 3 seconds cumulative of my best set on track. If I get a chance to do a Stromlo set on track soon I'll know exactly where I am at. It should be significantly quicker than my PB track set I did the day before Goulburn Fun Run in early October.
Tomorrow a long recovery fat burning run, track session on Tuesday a few easy days leading into ACT Masters 5000m Championships on Thursday evening.
This morning for me a busy one. Up before dawn with Steve at Stromlo for a set, then back to the AIS track for a set pacing the girls. 23km all up for me this morning, finishing with a long brunch near by.
Set 1: 2.5km warm up, 5 x 100m, 2000m 6:31 Me, 6:56 Steve, 1500m 4:59 / 5:07?, 1200m 3:51 / 4:01?, 800m 2:26 / 2:26 400m 66 / 65, 1500m warm down (with KT). Steve was fatigued from punching through the wind solo three days ago in track 5000m, especially in the longer efforts. He had too much speed for me in the 800m and 400m efforts.
Set 2: Pacing session with Helen and Kathy. Helen paced at 4:00/km, Kathy at 4:10/km doing maximum distance at speed, three efforts, 10 minute break between efforts. Pacing was based as slightly quicker than recent 3000m pace for each. I alternated pacing between the two girls to reduce time for the session.
Distances covered: Helen 1100m, 1200m, 1400m. Kathy 1200m, 1400m, 1600m. Both weren't quite warmed up for their first efforts and both extended their duration to fatigue during the set. Both did warm up of 2.5km and 4 x 100m strides with 2.5km warm down. Emma and Abdul were present doing own thing.
Of me: That's my fifth consecutive week of improvement for the Stromlo set and now within 3 seconds cumulative of my best set on track. If I get a chance to do a Stromlo set on track soon I'll know exactly where I am at. It should be significantly quicker than my PB track set I did the day before Goulburn Fun Run in early October.
Tomorrow a long recovery fat burning run, track session on Tuesday a few easy days leading into ACT Masters 5000m Championships on Thursday evening.
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