Long Intervals
At Isaacs Ridge again. Larger bunch than last week. Same set except added 30m to the distance to make it 400m before the second concrete drain on the first effort (for Garry & Heidze).
The set: 4 x 830m, 1 minute recovery between efforts. Of us: Extra distance adds 6-7 seconds to last weeks. Most at similar speed to last week. A few new to the set. Helen the standout this week at track on Thursday and in training today after doing the same set the week before.
Of me: 2:30 *(2:24), 2:39 *(2:33), 2:33 *(2:27), 2:39 *(2:33). 2nd and 4th efforts slightly uphill. 1st and 3rd efforts slightly downhill.*(for 800m)
The set for Heidze and Garry M: 6 x 400m, 30 sec recovery. Of Heidze: 71, other efforts 80 seconds or slightly better.
After a large bunch for brunch in Mawson.
The set: 4 x 830m, 1 minute recovery between efforts. Of us: Extra distance adds 6-7 seconds to last weeks. Most at similar speed to last week. A few new to the set. Helen the standout this week at track on Thursday and in training today after doing the same set the week before.
Of me: 2:30 *(2:24), 2:39 *(2:33), 2:33 *(2:27), 2:39 *(2:33). 2nd and 4th efforts slightly uphill. 1st and 3rd efforts slightly downhill.*(for 800m)
The set for Heidze and Garry M: 6 x 400m, 30 sec recovery. Of Heidze: 71, other efforts 80 seconds or slightly better.
After a large bunch for brunch in Mawson.
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