Pacing Intervals : 1500m
5km in the bush warm up, 5 x 100m (18,17,16,15,15,14), the kickdown pacing for 1500m.
3 groups: 3 efforts on 10 minute cycle at 3 speeds: aim to cover 1500m in total with first effort at least to 800m
Group 1: 24,23,22sec per 100m (missy,vic,helen,kirsten,kathy) helen 1000m 4:00 , 500m 1:55=5:55 + 400m 1:28
Group 2: 21,20,19sec per 100m (em) 800m 2:49 , 500m 1:40 , 200m 39=5:08
Group 3: 18,17,16sec per 100m (sb)
Of me: paced groups 1,2. My set 1000m 3:00 , 300m 50, 200m 31= 4:21
Then off to Rocksalt (we are regulars?!) the blueberry pancake, two coffees
3 groups: 3 efforts on 10 minute cycle at 3 speeds: aim to cover 1500m in total with first effort at least to 800m
Group 1: 24,23,22sec per 100m (missy,vic,helen,kirsten,kathy) helen 1000m 4:00 , 500m 1:55=5:55 + 400m 1:28
Group 2: 21,20,19sec per 100m (em) 800m 2:49 , 500m 1:40 , 200m 39=5:08
Group 3: 18,17,16sec per 100m (sb)
Of me: paced groups 1,2. My set 1000m 3:00 , 300m 50, 200m 31= 4:21
Then off to Rocksalt (we are regulars?!) the blueberry pancake, two coffees
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