Pacing Session : 5000m

I'm still recovering from the 10km road race on Saturday. A chance to help pace the others. This afternoon at two venues, first Steve then Kathy and Helen.

The set: Warm up, 4 x 100m strides, 2 x 200m strides. Steve on track: 3 x 800m (2:37, 2:37, 2:29 [last 400 72]) with 200m float recovery 60 seconds. Warm down. I paced until last 500m using beeping watch every 100m. Great set from Steve.

Same set with Kathy and Helen on grass at Stromlo. 3 x 800m splits paced at 4:20/km, 4 seconds under schedule, spot on schedule, 8 seconds under schedule last 800m with Helen pushing on last 300m.

Next set on Thursday, something longer on track.

Comments

Post a Comment

Popular posts from this blog

secret blog for killing track and Parkrun PBs Sunday 8th February ; active recovery. congratulations to all who did get around the course in somethimes challenging conditions. and bagged some well deserved medals.

Image
This week didn't start well with some lap timing marshals giving me an extra 3-4 laps to complete with no fault of my own before I could start to get back on terms in the 10000m event. As things panned out I suffered like most others in the heat and chasing back on was impossible for me once the hamstring muscles started saying No!! The 1000m result wasn't so bad, finishing 3rd behind the front running three in just over 42 minutes. I have just been going through the motions since the 1000m, cheering on as best I can from the sidelines. When I get back home in coming days I will have a short break and start again ant build up into running from again as soon as the hamstrings can repair themselves. Today was mostly walking on the lush course as Stromlo xc circuits. If by chance I can do a little more than that I will try. Otherwise I look forward to making the long trip home.
Read more