A Change of Pace
Today:
Distance: 13.85 km ( 8x1000 mtrs) plus warm up & cool down
Time: 65' 58" (total session)
Rate: 4' 46" per km (total session)
Weather: sunny, high cloud, temp 16 degrees, humidity 40%, wind strong from south 25 kmph
Week: 49.2 km
Sept: 259.45 km
Year: 3156.6 km
I decided to take a leaf out of Ewen's book today and headed for a flat stretch of dirt track to do some faster running. There are plenty of slow kms in the legs but very little fast stuff, not really required when running 50 or 80km ultras. The track I ran is that gravel track behind Bonython that goes from Woodcock Dr to the Bonython houses, used a couple of times as part of a vet's handicap a few years ago.
There was a fairly strong southerly wind blowing so the kms going out towards Woodcock Dr were against the wind. So kms 1, 3, 5 & 7 went 4:49, 4:31, 4:20 & 4:18. Kms 2,4,6, & 8 went 4:08, 4:05, 3:55 & 3:51. Each comparative km was a little faster with the bigger improvement in the against the wind efforts. A thought behind this is there is plenty of strength in the legs but not much speed, so the increase in speed is less with assistance from the wind.
Something to work on, the faster legs speed will help the downhill running at BC & other events, as well as the track season should be here shortly. A session I actually enjoyed today especially as I finished up at the river standing in cold water for 15 minutes, that makes jogging back to work a bit difficult, so it must be good.
This session I must really do at least once a week, it was good fun.
Distance: 13.85 km ( 8x1000 mtrs) plus warm up & cool down
Time: 65' 58" (total session)
Rate: 4' 46" per km (total session)
Weather: sunny, high cloud, temp 16 degrees, humidity 40%, wind strong from south 25 kmph
Week: 49.2 km
Sept: 259.45 km
Year: 3156.6 km
I decided to take a leaf out of Ewen's book today and headed for a flat stretch of dirt track to do some faster running. There are plenty of slow kms in the legs but very little fast stuff, not really required when running 50 or 80km ultras. The track I ran is that gravel track behind Bonython that goes from Woodcock Dr to the Bonython houses, used a couple of times as part of a vet's handicap a few years ago.
There was a fairly strong southerly wind blowing so the kms going out towards Woodcock Dr were against the wind. So kms 1, 3, 5 & 7 went 4:49, 4:31, 4:20 & 4:18. Kms 2,4,6, & 8 went 4:08, 4:05, 3:55 & 3:51. Each comparative km was a little faster with the bigger improvement in the against the wind efforts. A thought behind this is there is plenty of strength in the legs but not much speed, so the increase in speed is less with assistance from the wind.
Something to work on, the faster legs speed will help the downhill running at BC & other events, as well as the track season should be here shortly. A session I actually enjoyed today especially as I finished up at the river standing in cold water for 15 minutes, that makes jogging back to work a bit difficult, so it must be good.
This session I must really do at least once a week, it was good fun.
posted by Two Fruits at
8:59 PM
1 Comments:
Gee, if you need to do it for BC, I need some of that for 5k! By the way, I hold the world record for gate to gate on that track ;)
Good luck with the all-day session on the weekend. Don't get lost and break a leg or they might never find you.
By
Ewen, At
September 21, 2007 at 9:20 PM
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