Tuesday was intervals with JK - 1600; 3min SR ; 1200 ; 2:30min SR ; 800 ; 2 min SR; 400m ; 1 min SR ; 200m.I had planned to take this session quite easy because of lingering tiredness, but ended up hitting these fairly hard. Once again I was the rabbit, after the lead runner for the first interval was just travelling too slowly. Increased the pace pretty well (1200 was probably a bit soft) and finished with a flourish.
1600: 5:33.6 = 3:29 min/km
1200: 4:06.0 = 3:25 min/km
800: 2:37.0 = 3:16 min/km
400: 1:10.3 = 2:56 min/km
200: 0:31.4 = 2:37 min/km
Wednesday, Sas & I met up with JK for a 30 min run and some secret coaching ; focusing (for now) mainly on drills and core work. Got an invitation to join him and his other charges on Thursday evenings at the new stadium for intervals. I'll probably end up doing that on alternate Thursdays - I'll have to fit in with what Kim needs to do.
Thursday morning did a blustery loop (not sure of the wind-speed ; the Melville Water met station has been o/s for a while now ; but it was windy enough for decent waves on the river, just short of white cap stuff) of the Perth bridges from Mends street finishing with a set of drills (the aim is to do these 3 times a week) and a social coffee afterwards ; 9.59km @4:44 pace HR142 672bpk. Pleasantly surprised to bump into Biscuitman out for a quick run. Great to see him, hopefully he can nail the scar tissue in the knee area and get back to some pain-free running soon.
Thursday evening I went to Coker Park for a 3000m and an 800m. The idea was to roll through the 3k at 3:20 pace and attack the 800m. The roll through wasn't as easy as it could have been, mainly because of the 35/50km/h SSW winds that were blowing - strong enough to make holding the line difficult coming around the bend into the home straight. I dropped off too much in the first k and was nearly 4 seconds behind, and then pretty much maintained the 80s laps with relative ease (I reckon I could have kept them going, which bodes well for next week's 5k) until the last where I had to put in a bit of effort to finish in 10:00 flat. Had a good race in the 800, sat behind a couple of faster guys for the first (68s) and tailed Campbell Till for 300m for the second and then kicked for home and edged him out in about 2:18. Not too bad for the conditions, and it was nice to have someone else do the work up front for a change ; and it was fun!. Happy with the night's work - nothing spectacular but a good hitout again.Kim ran well in the 3000 and the 800m as well.
Thursday evening I went to Coker Park for a 3000m and an 800m. The idea was to roll through the 3k at 3:20 pace and attack the 800m. The roll through wasn't as easy as it could have been, mainly because of the 35/50km/h SSW winds that were blowing - strong enough to make holding the line difficult coming around the bend into the home straight. I dropped off too much in the first k and was nearly 4 seconds behind, and then pretty much maintained the 80s laps with relative ease (I reckon I could have kept them going, which bodes well for next week's 5k) until the last where I had to put in a bit of effort to finish in 10:00 flat. Had a good race in the 800, sat behind a couple of faster guys for the first (68s) and tailed Campbell Till for 300m for the second and then kicked for home and edged him out in about 2:18. Not too bad for the conditions, and it was nice to have someone else do the work up front for a change ; and it was fun!. Happy with the night's work - nothing spectacular but a good hitout again.Kim ran well in the 3000 and the 800m as well.
1 comment:
The charge forward continues! That tuesday night session sounds very (down the) ladder-ish. cool! excellent times! Thats very cool about getting a gig with JK's thursday group. way to go!
Nice 800m too. About 5 seconds quicker than what I did in about 2003 when running with UWA for a bit. Onward!!!
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