Not quite there yet!
Thursday
Got up Thursday morning to head down to Rotary Field for our 400 metre repeats. Started out okay, and got through the first four comfortably sub 80 seconds (between 76 and 78). At the thre quarter point of the fifth, I had the fatigue I'd copped in last week's session come through again. I took a bit of a break and tried a sixth, same thing, so ran out a couple of easier laps and called it quits. Disappointing, but I got a few more reps in, so we're not far away.
Friday
Was planning to get up and knock out 5 or 10k, but failed to arise. There was a lot of other stuff going on as well, so the sleep was probably needed.
Saturday
Wandered down to the Bay Run a bit before 8, and knocked out 14k which included a 3 x 3km of:
- 12m 8s
- 11m 56s
- 11m 25s
I ran a 1km warm up, and 4km cool down. Good little session, came away quite pleased with that effort. I had a good comfortable rhythm going in the first rep and felt good, and it was pleasing to push through the next two sets. I'll keep this session and try to even the times up a bit.
posted by vat_man @ Saturday, November 13, 2004
2 comments
2 Comments:
Saturday looked to be a good tempo session for you. I agree more even splits and when you are fully recovered I would have thought 11.30 was about the pace or slightly faster. Then it is a matter of playing with the number, length, time and time between each run as your fitness improves.
I did 2 x 3k earlier in the week as a sharpener and as part of the lead up for Thredbo next weekend. In the lead up to Canberra I will be continuing a similar tempo session like this each week - hopefuly buidling up to either 4 x 4km or 3 x 5km in about 3.55 per k pace - with race pace being 4.15 per k. They are a tough little session but very effective if done well.
During summer, Thredbo attracts serious mountain bike racers from all over the world. But when it is winter time and the mountain is covered with snow, it has the got the longest ski runs Australia, where the whole family can have fun together. There are lots of Thredbo accommodation the village offers, and it is up to you what place and amenities suit you and your group best.
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