Saturday, January 31, 2009
Week 4 - Day 5
The 1st time trial is tomorrow. My workout today was tempo intervals, which are not sprints. They are more middle-distance training, which will set me up for speedwork later on in the program. I ran a 600, a 500, a 400, and a 300, each with a progressively faster effort. I ran on my indoor track and my times were as follows: 600 (115s), 500 (93s), 400 (68s), 300 (48s). Sometimes I get caught up with saving myself for my time trials, i.e. not wanting to feel any muscle fatigue the day before, but some of my best speed workouts have come after light/moderate work the day before, so I try to just run a day at a time. That said, I'm still trying to feel out exactly how fast tempo training should be. I felt like my 400 and 300 times were about right today, but this was also on my fast track. I'm looking forward to getting outside tomorrow.
Subscribe to:
Post Comments (Atom)
3 comments:
Week 11 - Day 3
Technically today was day 1 this week given I didn't train on Monday or Tuesday. This was because of a public holiday and a burning need to do work.
I was off a the ANU with Dave and John. They did the usual 1000m reps and Dave was outstanding today. Managing 3.13min reps on the last two, which is fanatastic into the wind and running the longish hill.
I really tried hard to plan these runs by the 100m markers. This worked in the most part and I'd be happy to do it again.
600m - 115s - 119s
500m - 93s - 93s
400m - 68s - 68s
300m - 48s - 47s
The wind really made a big impact today. It slowed me considerably in the same section each time, up to 1.5s in some reps slower.
Tomorrow off to Reid.
Week 13 - Day 3
John and Szn joined me today for this set. It's great having john run with me at Reid as I really seem to lift in my intensity.
600m - 115s - 112s
500m - 93s - 90s
400m - 68s - 68s
300m - 48s - 45s
Sue did about 8 seconds slower on each of the above, which is about right for her fastest time over 400m.
Week 15 - Day 3
Sue and I ran at ANU, but she turned up late, so she ran a 400m, 300m, and 300m. John was there doing his laps, but was having a bad day of it due to the wind.
600m - 115s - 118s
500m - 93s - 93s
400m - 68s - 66s
300m - 48s - 46s
300m - didn't time it
The wind and the ANU hill just made this really unpleasant. In the first couple of runs I didn't get my pace right at all. I was prett disappointed with this session to tell the truth. I've been wanting, expecting, to see a steady improvement, but I think this month is just testing my resilience.
The next two days I have off as I'm heading to the snow for some skiing.
Post a Comment