6km Easy Timbrell Park
1x300m, 12x200m (3) ES Marks
300m-41.58 standing start.
200m-34.2, 33.5, 31.6, 30.4, 30.2, 29.3, 28.2, 28.4, 28.8, 28.5, 28.1, 26.2 rolling starts.
I've given myself a pre Xmas goal of sub 52sec 400m. According to the World Rankings, 20 guys over 40 years did it last year, so it seems like a challenging enough mini goal to be satisfying. It'll help my 800s to get some speed back, aerobic fitness seems to have minimal correlation to my 2 lap performance and I'd be bored and fat without anything between now and January. Blah blah blah, ridiculous over sharing.
Plan for today was 42.0 as easy and even as possible and anything else a bonus. The last 6x200m were quite a nice bonus.
6km easy + 6x60m Nield Park
3km, 4min rest, 1.5km Fartlek (30 hard/30 float) The Bay
3km-10:28 (3:29kms), 1.5km-5:00 (3:20kms)
64sec slower than last month, sitting on the couch isn't paying dividends.
24km including C2S-56:42 (4:03kms) 780th
Dora's gigantic head broke in warm up, had to carry it the whole way without a handle. My hands are more tired than my legs, they've been cramping all day.