ACT Masters Track Pentathlon Night ; Steve 3 x 3 minutes ; Keith 3 x 1500m as intervals
It was all about Pentathlon this evening. Other races had to fit in where opportunities arose. I chose the 1500m at 6:15pm, possibly the 3000m two hours later, something was wrong in the warm up.
BBQ Steaks has been key in my winter build-up. A tough 6km mostly XC loop, low key, often done as an interval session. It's perfect in winter, a tough ask in summer. I tried it yesterday in full sun, very near my best of 2017 and failed to come up good next day. It was my 4th session in 4 days...little wonder!
The set: 1200m warm up, 4 x 100m strides (18,17,16,15.7...normally I don't start a set in summer until 14.?). The result 1500m 4:57, felt awful. Only 10 minutes jogging on Friday.
It's a shame, Jacob M30 ran 4:29 and I could have used his youth to drag me through to something special. Not to be. My biggest month in volume since June 2015, my fastest sessions also, eventually something has to give.
My final race of 2017 next Thursday, an 800m handicap on reduced volume and some quick sessions if I am up to it.
Steve ran 3 x 3 minute efforts on Thursday. Splits: 3:45/km, 3:32/km, 3:34/km
Keith ran 3 x 1500m with each 1500m broken into 3 shorter parts. Overall cumulative times were 5:10, 5:11 and 5:01 for the 1500m efforts.
BBQ Steaks has been key in my winter build-up. A tough 6km mostly XC loop, low key, often done as an interval session. It's perfect in winter, a tough ask in summer. I tried it yesterday in full sun, very near my best of 2017 and failed to come up good next day. It was my 4th session in 4 days...little wonder!
The set: 1200m warm up, 4 x 100m strides (18,17,16,15.7...normally I don't start a set in summer until 14.?). The result 1500m 4:57, felt awful. Only 10 minutes jogging on Friday.
It's a shame, Jacob M30 ran 4:29 and I could have used his youth to drag me through to something special. Not to be. My biggest month in volume since June 2015, my fastest sessions also, eventually something has to give.
My final race of 2017 next Thursday, an 800m handicap on reduced volume and some quick sessions if I am up to it.
Steve ran 3 x 3 minute efforts on Thursday. Splits: 3:45/km, 3:32/km, 3:34/km
Keith ran 3 x 1500m with each 1500m broken into 3 shorter parts. Overall cumulative times were 5:10, 5:11 and 5:01 for the 1500m efforts.
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