Australian Institute of Sport Track Pacing Session 3:20/km

Wednesday afternoon long run including a pacing session at the Australian Institute of Sport track with Steve. Pacing was done at 3:20/km or 16:40 5000m. I should be able to run very close to that now.

The set: Long warm up, 4 x 100m strides, 2 x 200m (3:00/km), 400m,500m,600m,600m,700m all at 3:20/km with 200m jog recovery, 2 x 200m 3:00/km, long warm down. All up 17km for the day.

Keith on the coast a couple of jogs or runs today, raining down there again.

Lots of rain expected over the next few days. No plans, I'll get some running in when I can. Parkrun on Saturday will be very soggy.

Comments

Post a Comment

Popular posts from this blog

Big Weather Event Brewing ; Indoor Training ; Australian Masters Athletics Championships Mixed XC race

Image
A big weather event is brewing for much of my local area this afternoon and weekend. Up to 100mm predicted to fall with damaging winds. I've been through a few of these periods now. I've started setting up for indoor training. This morning a quick trip to the shop for supplies that the puppy will eat, another short run solo, and a short puppy training session of fetch the ball. I ran 80 minutes just before the weather arrived. Tassie Masters Athletics posted this video from the Australian Masters Athletics Championships mixed XC race a few days ago on their Youtube site. A great memory from such a great event.
Read more