Long Tempo XC Intervals @ Stromlo
Another perfect morning out on the grass. As usual the set with Steve started at 7am and very nippy but warmed up nicely for the 8am set with others.
4 x 2000m with 1 minute jog recovery again all done by feel at tempo steady state. The splits 7:05, 6:56, 6:59, 6:56 show consistency and improvement again on previous weeks. I feel as if I am ready to race again now although I have another month to go until my first planned test in Melbourne with the XCR 13 series 16km at Brimbank Park for APS.
For comparison again: (732,728,717) three days after Nationals ; (717,708,707,706) five days after Nationals; (731,731,737,749) six days after half marathon ; (722,716,728,729) thirteen days days after half marathon ; last week (7:22, 6:58, 7:00, 7:02) 20 days after half marathon.
Steve today another improvement on previous weeks, again able to maintain form throughout the session for the third week straight (7:37, 7:30, 8:00, 7:30). That's 3 efforts quicker than last weeks best of 7:46.
8am set: Helen (8:55, 8:55 and saving something for Mothers Day Classic), Maria (9:00, 9:15), Emma (8:15, 8:15) and Kathy a little slower having almost recovered from a chest infection.
In Bemboka Keith (7:52, 7:46, 7:44, 7:48) on a flat road means we are all on the same plan.
The post session brunch was delightful in the sun.
4 x 2000m with 1 minute jog recovery again all done by feel at tempo steady state. The splits 7:05, 6:56, 6:59, 6:56 show consistency and improvement again on previous weeks. I feel as if I am ready to race again now although I have another month to go until my first planned test in Melbourne with the XCR 13 series 16km at Brimbank Park for APS.
For comparison again: (732,728,717) three days after Nationals ; (717,708,707,706) five days after Nationals; (731,731,737,749) six days after half marathon ; (722,716,728,729) thirteen days days after half marathon ; last week (7:22, 6:58, 7:00, 7:02) 20 days after half marathon.
Steve today another improvement on previous weeks, again able to maintain form throughout the session for the third week straight (7:37, 7:30, 8:00, 7:30). That's 3 efforts quicker than last weeks best of 7:46.
8am set: Helen (8:55, 8:55 and saving something for Mothers Day Classic), Maria (9:00, 9:15), Emma (8:15, 8:15) and Kathy a little slower having almost recovered from a chest infection.
In Bemboka Keith (7:52, 7:46, 7:44, 7:48) on a flat road means we are all on the same plan.
The post session brunch was delightful in the sun.
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