Beach Intervals 10 x 1km
Beach run before dawn including a set of 10 x 1km Intervals. Volume for the week over 140km. I won't stay at this level for long. Just over 120km is sustainable in a build up phase for me.
Long Hilly Run 20km ; 4 x 100m, 3 x 200m, 3 x 300m strides
This morning out for a long, hilly 20km in 84 minutes. Plenty of others out there getting the job done before the heat of the day. Spotted Ewen out there at one point putting in a surge I could barely match. In the afternoon still hot. I ran 5km including 4 x 100m (19,17,15,14), 3 x 200m (32,31,31) and 3 x 300m (51,48,48) strides. Legs felt good once they got going. All up 25km for the day, 122km last 7 days. Monday morning a long run including 5 x 100m strides (18,16,15,14,14) and a 600m effort at 3:10/km. On New Years Day 5km Parkrun events at 730am Gungahlin and 930am Tuggeranong. I'll run the first flat out. If I am able to I'd like to break the current M55 record on the Tuggeranong course. It's held by Simon Claringbold with 4 identical times of 17:26. I'm not sure I can on my current form, especially as a second run for the day. If I can't I'll try later in the year when I am fresh and it's a little cooler.
Comments