Long Progressive XC Step down Intervals paced

At Stromlo the set: 4x100m, 2000m, 1500m, 1200m, 800m, 400m....just Jane, Steve and myself.

My splits: 4x100m 17,16,15,15. Ran 2000m as a warm up (7:27), 1500m solid with last 700m @ 3:20/km, 1200m with last 900m @ 3:15/km, 800m (2:33) with last 500m @ 3:05/km, 400m in 71 or 2:58/km..

All up 13km (4km late with Helen) for the morning leaving 7km as a loosener this afternoon.


Comments

Post a Comment

Popular posts from this blog

Big Weather Event Brewing ; Indoor Training ; Australian Masters Athletics Championships Mixed XC race

Image
A big weather event is brewing for much of my local area this afternoon and weekend. Up to 100mm predicted to fall with damaging winds. I've been through a few of these periods now. I've started setting up for indoor training. This morning a quick trip to the shop for supplies that the puppy will eat, another short run solo, and a short puppy training session of fetch the ball. I ran 80 minutes just before the weather arrived. Tassie Masters Athletics posted this video from the Australian Masters Athletics Championships mixed XC race a few days ago on their Youtube site. A great memory from such a great event.
Read more