Wet again

Wet for the other three muskateers next day as well. On bitumen in the rain 5-8x200m 36-40 with short recovery.

Wet

3x1000m 200 jog @ 309 then 5x266m @ 52 then 4x100 @ 16-17, just 3 of us, lane one flooded

Tempo Run : XC Handicap

Rough as guts cross country course, long grass, bemused looking kangaroos, side slope, contemplated long and hard about not doing this at all for the ankle's sake. In the end I couldn't stop myself from having a cruisy tempo run, some chats and cheering others on. Did I mention it was wet as well. Pouring while the long course was still in progress. Warm and wet. A shame bcos it is a nice place for a picnic.

Results:

Frylink short course 3.5km: sb 1325, pk 1528, kt 1500

Thomas long course 7km: e 3402(sore bum), h 3156

Pacing Session

XC handicap tmoz,today short and sharp, paced @ just below race pace for either 800, 1500 or 3000/5000m.

e paced@ 2:32/800m for 600m ; missy paced@ 5:30/1500m for 1000m ; h paced@ 11:45/3000m for 1600m ; sb paced@ 9:00/3000m for 1000m. Then another effort, either shorter@same pace or longer@slower pace.

V ElG stepdown, VH long intervals, mor short intervals.

also a while later
kt 7x300@<60sec, 100jog recovery
pk 5x300@56sec, 100jog recovery

Track Week 7

Warm and breezy until 7, then warm and still.
On offer 100m, 400m, 1500m, 3000m & 7 lap spiral handicap (3km approx)
A few season bests out there tonight. More when the results come out. There were some problems with the colour photo finish equipment.

100 e 15.04, gs 13.66,
400 e 67.33 (pb in oz), v 68.62,missy 73.82,kt 74.23,pk 72.73,
1500m sb 434, v 458, pk 509, kt 526 (season best), missy 541 (season best), h 551, ks 611
3000m sb 937, v 1041, h 1218
spiral sb 1009, kt 1216, h 1218, v 1058,pk 1345,missy 1453,ks 1307,e 1237, l&p 1113

Of me: 3000m 937,40min recovery, 1500m 434, 40min recovery, 3km handicap 1000. That set should set me up for a decent 5km and 10km the week after. Start my taper in 3 days.

KM in last 7 days=135 Weight=55.8kg

Long Ploddle

Along the lake, around Black Mountain, 95 minutes plus 30 throwing sticks into the lake for the dog.

Lactate Intervals

On track, warm and only a breeze from the north west, 400m in 72, then 6xEmma (47sec,266.6m)intervals@18sec/100m, 47sec jog recovery. Small pod of 4+1 (2xtriathlete, one mountain runner/sprinter, one did 600m extra), another similar session tmoz pour trois muskateer who did 6xEmma,Emma recovery, 54 pour le best, 50 pour le premiere, bravo!!

KM in last 7 days=124 Weight=56.6kg

Around the grounds:
Huskisson Triathlon
CMcC completes first triathlon...excellent
Tush third in age...excellent
SB sunburnt in garden...not good

Of me: Didn't put enough tape on the ankle tonight, felt good, had to think about that left foot constantly, happy to have L&P pacing me. Have my hip back in the right place, power output grows by the week. Maybe another sneaky session tmoz.

Long Intervals

On track, perfect morning, four groups. Solid session, every one working hard.

Group 1: Strides and sprints, itb issues

Group 2: 1500m 542, Emma's 267m intervals@54 sec, 54 sec recovery jogged

Group 3: Step down 1500m, 1000m, 800m with 5-10min recovery

Group 4: Later, long intervals and Emma's 267m intervals

Of me: 1500m 441, 1000m 304, 800m 227 all at just under 3km/5km tempo

KM in last 7 days=120 Weight=56.4kg

Track Week 6

Almost perfect conditions for thr 3k/5k, great weather for setting some times, a breeze in the back straight for the earlier 4x800m.

Splits 4x800m: sk 231, sb 231, e 237, missy 246, kt 247, ks309, gs236, mor327



3000m h 1152.94 PB, kt 1153, sk 1158, missy 1240, mor 1259

5000m sb 1625, l&p 1855

60m e 9.34

200m e 30.6

Of me: Warm up in last leg of 4x800m 231...5k 1625 plenty in reserve. Next week a 3000m and 1500m for training, following 2 weeks 5k and 10k with taper to post some times.

Long Intervals

On track and road, several groups and individuals, all working hard doing either long or short intervals 4x800m relay or 3km/5km this Thursday)

Of me: 1600m, 1000m, 800m all<76sec per lap with 500m jog recovery, then 1000m@330 pacing, then 3 laps shorter intervals and strides also pacing. Three hard days of speed work longer intervals to get some speed endurance back. Taping the ankle up much stiffer now to avoid the minor setbacks.

KM in last 7 days=120 Weight=55.6kg

Around the grounds:
JBhifi & L&P@Shapparton Half Iron Man (L&P the sprint distance) JBHF 3rd female
Tush Australian Veterans Cycling Championships 1st age champion @TT,Road&Crit

Longish run Longish Intervals

40min warm up, 3x1000m 309,310,308 with 500m jog recovery, 30min warm down.

KM in last 7 days=123 Weight=55.8kg

Long Intervals

On track, very warm but still, 3 groups

Group 1: 3x1600m@3km pace, long recovery

Group 2: 600m@800m pace, 6x267m@1500m pace with 100m jog recovery, 3 laps@5k pace

Group 3: Similar to group 2, but not on track, later, soccer match in progress

Track Week 5

Perfect weather almost, very warm, breeze dying down later in the evening.

On offer, 300m, 3000m, 1500m handicap, Spiral 7laps

300m e 48.75, missy 52.85, gt 45.62, gs 44.06, ks 59.51

3000m sb 948, h 1209 (recent pb,15/02/2007), mor 1327
After 3 races we are well on the way to matching women and men's frosted Geoff Moore g&t vessels.

1500m sb 439, gt 459 (pb 1st time under 500), sk 509, e 520, kt 528, a 550, ks 608, gs 609. Some good racing for the minor placings. Times were 1-2sec faster than recorded officially.
After race 1 of 3 we have 5 in the top 10 gunning for a diamante encrusted tiara.

Spiral 6 laps
Loads of fun for those who did. It's a game of chess.

Of me: very tired b4 the 3000m, lucky to hold 76@1km, ploddle to end...1500m, ankle went in first 50m, soldiered on first lap 70, next laps@76, well behind Hugh...some hard long interval sessions in next weeks and a taper to get a decent 5km /10km in December hopefully

KM in last 7 days=127 Weight=56.2kg

Thunder, Lightning, Rain, Train

Two groups
Group 1: At lunch, on bitumen, warm and windy, 4x400m@+/-80 then 4x200m@+/-40, short recovery

Group 2: Afternoon, on track, warm and wet, thunder and lightning, Emma's session 6x266m on@49+,134m off@equal recovery(49+)

Of me: Pacing group 2 + 3x1000m warm up 328,314,309 200jog recovery

KM in last 7 days=120 Weight=56.0kg

Track

On track, cool with a breeze, three groups.

Group 1: 1200m,1000m,800m step down with 10min recovery

Group 2: Emma's session, 12x266m@51 with 51 sec jog recovery in 134m

Group 3: Repeat of group 1 starting a few hours later

Of me: pacing group 2

Track Week 4

Cold, windy, spent 40mins trying to warm up but couldn't do, turned into long interval session: 3000m 949,45min recovery, 800m 233,2min recovery, 800m 243.

On the program:
3000m sb949 84%, kt 1145, sk 1215, h 1215 80.9%, m 1337

800m ht 1: gt 223 82.9%, e 238, sk 243 ht 2: missy 245, kt 249 (fun run) ks 306

200m e 30.07 off 13m into a head wind

One hour l&p 15.02km jbhifi 14.58km

Short Intervals

On track,3x400+1x300m@76 4sb,gt,e, 200m walk/jog recovery. Then supposed to be 4x200m,200jog but the heavens opened up, only gt completed with a last 200m in 33.

KS nursing a sore heel on the grass dodging javelin and discus.

Somewhere on a bike path kt&friends? also doing something similar.

KM in last 7 days=123