Long Intervals @Stromlo
Fog and frost the key words this morning. Minus 3.8 to start the session, minus 0.8 to complete set one, still only 2.0 at 9am. I was collecting frost on my shoes all morning, compacting it and turning it into little ice bricks stuck on my soles...very funny.
The set: 2 x 2.5km threshold (8:38, 8:28) just to get warmed up and with 1 minute jog recovery followed by 2 x 1km (3:14, 3:12) with 1km jog between efforts. The 2.5km efforts longer and quicker than the 2km efforts of previous weeks and the 1km efforts much quicker but shorter. Steve also showing some good improvement with a cracking session.
Only Helen and Kathy for set 2 and both recovering from something. 2.5km x 2 for them. Helen 11:53, 11:32 and talking the whole way.
That's 20km for me this morning and a 5km jog this afternoon to loosen up. Tmoz another 20km including the ACTVAC XC handicap.
The set: 2 x 2.5km threshold (8:38, 8:28) just to get warmed up and with 1 minute jog recovery followed by 2 x 1km (3:14, 3:12) with 1km jog between efforts. The 2.5km efforts longer and quicker than the 2km efforts of previous weeks and the 1km efforts much quicker but shorter. Steve also showing some good improvement with a cracking session.
Only Helen and Kathy for set 2 and both recovering from something. 2.5km x 2 for them. Helen 11:53, 11:32 and talking the whole way.
That's 20km for me this morning and a 5km jog this afternoon to loosen up. Tmoz another 20km including the ACTVAC XC handicap.
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