800m Set : 5 x 100m, 200m, 300m, 400m
On track, first time in a few weeks. Weather warm, some wind. Just me. The test: See whether I think I can run sub-2:15 for 800m soon (ACT M55 800m record 2:16+), and what is missing if I can't.
The set: Long warm up from home, 5 x 100m strides (last 2 in 14 seconds), 200m 31, 300m 50, 400m 67 all on short recovery, long warm down back to home. 16km all up.
I had to hit 14 seconds for 100m before I could do 200m. 200m I set 32.5 as a target, thought it would take a couple of efforts, took one. 300m target was 51, moved on to 400m. Target was 68, 67 was good enough to call it quits. None of it flat out. I've run 600m efforts in low 1:40s on grass recently so no surprises negative. I'll need to string together a few 800m specific sessions without getting injured to give a sub-2:15 a crack and it has to happen after I turn 55 on 27 January and before 10000m taper starts later in February. Otherwise I'll wait.
Next set tomorrow morning, long XC intervals. I'll double up in the afternoon with something shorter if the recovery is good. Sort of replicates a normal Thursday track meet.
The set: Long warm up from home, 5 x 100m strides (last 2 in 14 seconds), 200m 31, 300m 50, 400m 67 all on short recovery, long warm down back to home. 16km all up.
I had to hit 14 seconds for 100m before I could do 200m. 200m I set 32.5 as a target, thought it would take a couple of efforts, took one. 300m target was 51, moved on to 400m. Target was 68, 67 was good enough to call it quits. None of it flat out. I've run 600m efforts in low 1:40s on grass recently so no surprises negative. I'll need to string together a few 800m specific sessions without getting injured to give a sub-2:15 a crack and it has to happen after I turn 55 on 27 January and before 10000m taper starts later in February. Otherwise I'll wait.
Next set tomorrow morning, long XC intervals. I'll double up in the afternoon with something shorter if the recovery is good. Sort of replicates a normal Thursday track meet.
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