Local Run 5km ; Glasshouse Rocks Beach Intervals 6 x 400m ; Long Warm Down

Pre-Dawn 5km run from home before heading to Glasshouse Rocks Beaches for a set of 6 x 400m Intervals racing Munchkin the Border Collie at dead low tide on firm, fast sand. 2 x 500m Hill efforts to finish the session, A long warm down from home, 20km for the day.

Comments

Post a Comment

Popular posts from this blog

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.
Read more

Training Update : Retro : Training in Paris for World Masters Athletics Championships, Malaga Spain, 2018

Image
Athletics has begun in France for the Olympics. This week I went over my training done In Paris as final preparation for the World Masters Athletics Championships which was held in Malaga, Spain in September 2018. I was based in Puteaux for almost a month, a short walk from the current venue for Olympic swimming. My long runs were done in Bois de Boulogne. Speed training was done on the Athletics track in Puteaux. I ran three Parkruns at Parkrun du Bois de Boulogne. I was in great shape before I left Australia. All I needed was adaption to the climate and to get to the start line in Malaga uninjured (or so I thought). In hindsight I didn't cope well in the Spanish climate. While I could have done more on race day with ice packs on the neck my eventual race results were solid. I found the heat and humidity stifling. I suffered big time in the races. Track sessions were mostly short Intervals and strides with minimal injury risk building towards race pace. Diary Extracts and snaps Be...
Read more