12km-58:00 (4:50kms) Centennial Park
Tuesday
6x300m (3) SOPAC
45.2, 45.2, 45.2, 45.2, 45.2, 41.5
Wednesday
9km-42:00 (4:40kms) Centennial Park
Thursday
1500m-4:22 The Bay
Not bad in shit conditions, very windy.
Friday
Rest
Saturday
6km-29:30 (4:55kms) Five Dock Bay
Sunday
Run Sydney 21st 10km-36:22 (3:38kms)
Disappointed to run that slow but realistically about what I should've expected based on training times.
Novelty cheque courtesy of Ben St.
70km week, I enjoyed the rest, on to the next block.
I'm a fan of consistency. But given the final rep you were plainly bludging
ReplyDeletecorrect, session was 5x300m easy + 1x300m at 1st 300m 800m race pace but couldn't be bothered writing it...
ReplyDeleteNow you've written it
ReplyDeleteWhat is your resting period between reps? And how close to Max HR do you get on the "Easy" reps?? Thanks.
ReplyDelete3minutes, the number in brackets is the recovery. No idea about heart rate, i run it by feel. This is a recovery week, i used this as a transition session to prepare my body to start the 800m specific work next month. I aim to run each rep at the same pace with even effort throughout each rep. My reminder before each rep is to run as fast as i can run without getting lactic or losing form. If i did this session hard at the moment i'd expect 41 low and for a max effort 37 mid so roughly 90% effort or 110% time.
ReplyDeletePart man, part metronomic cyborg. You looked ridiculously comfortable mate. I was worried we'd lost you to the Eastern Suburbs latte sipping, leather patch brigade, nice to see you back out West where you belong.
ReplyDeleteHope your family are safe today.
MM
Marathon World Record Pace lol. I can barely hold that for 400 metres, crikey.
ReplyDeleteTrue, not even good 10km pace, the elites are bloody amazing!
ReplyDelete