Stromlo XC Intervals ; Barretts Road 4 x 1500m ; Seals on the Rocks
Working backwards...Sunday was a lazy 102 minute run on the coast with the last 20 minutes of that carrying groceries. I did a 10 minute loosener on the boardwalk. In between were swims with the fish at bar beach, water temp 23 degrees, thankfully the seals were fat with kingfish and didn't get off the rocks to join me.
Third session for Saturday was with Keith. 4.5km warm up, 4 x 1500m on undulating granite decomposition road (no flat sections, slippery if you don't know where to run, in between two cattle grids, dead turn as out and back 750m). Keith had me on the first two efforts having done 5 x 100m strides. I was stuffed from the earlier session in Canberra so didn't do them. In the last two efforts I got Keith's measure. Splits: Me 5:21, 5:21, 5:23, 5:23 = 21:28 Keith 5:19, 5:20, 5:35, 5:42? = 22:06 (much quicker than the previous week for Keith). We refilled at Bemboka Pie Shop post-session.
Saturday set 2: 3 x 1000m Helen: 3:55, 3:52, 3:50 and Kathy 800m, 4:16, 4:30? (Jack feeling down, did one effort 3:47).The girls were very tired, Helen ran quick despite that.
Saturday set 1: 2000m Me: 6:30 / Steve: 6:50, 1500m 4:52 / 4:57, 1200m 3:52 / 4:00
, 800m 2:27 / 2:27, 400m 67 / 65. Second best set ever for Steve and myself. Steve's PB set was only better due to a 3:54 1200m when he took it up to me in the third effort back in August. My set slower in the first three efforts compared to last week's benchmark but only marginally, much quicker in the 800m. Both of us in great training form.
Of me: We all have sets to complete today on track. Will make a new post this afternoon. It looks like a very hot day. I hope my legs are good after a 55km weekend and two big sets. I only have myself to blame if not.
Third session for Saturday was with Keith. 4.5km warm up, 4 x 1500m on undulating granite decomposition road (no flat sections, slippery if you don't know where to run, in between two cattle grids, dead turn as out and back 750m). Keith had me on the first two efforts having done 5 x 100m strides. I was stuffed from the earlier session in Canberra so didn't do them. In the last two efforts I got Keith's measure. Splits: Me 5:21, 5:21, 5:23, 5:23 = 21:28 Keith 5:19, 5:20, 5:35, 5:42? = 22:06 (much quicker than the previous week for Keith). We refilled at Bemboka Pie Shop post-session.
Saturday set 2: 3 x 1000m Helen: 3:55, 3:52, 3:50 and Kathy 800m, 4:16, 4:30? (Jack feeling down, did one effort 3:47).The girls were very tired, Helen ran quick despite that.
Saturday set 1: 2000m Me: 6:30 / Steve: 6:50, 1500m 4:52 / 4:57, 1200m 3:52 / 4:00
Of me: We all have sets to complete today on track. Will make a new post this afternoon. It looks like a very hot day. I hope my legs are good after a 55km weekend and two big sets. I only have myself to blame if not.
Comments