Stromlo XC : 2000m, 1500m, 1200m, 800m, 400m
The usual Stromlo set for Jane, Steve and myself. You would expect either a jump in form or a slump in form depending on how much City2Surf pain was felt and recovery after.
For Jane near identical to the set pre: City2Surf. Was tired in the middle of the set but finished strongly (2000m 7:59, 1500m 5:44, 1200m 4:39, 800m 2:57, 400m 79).
Steve and I both had a jump in form. 2000m 6:47 (Steve 6:57), 1500m 4:59 (Steve 5:05), 1200m 4:00 (Steve 4:04), 800m 2:33 (Steve 2:28), 400m 73 (Steve 68). The surface pretty hard and fast now, slightly less than 10sec/km slower than track at our speed. It will slow up from this week on with rain and warmer weather bringing the lush grass back to life.
The late set included Tori, Helen, Gabe, Maria and Minnie. I paced Helen and Gabe over their 2000m, 1500m and 1000m efforts. All were pumped after City2Surf and trained well.
Of me: Still putting ice on the ankle. It was pretty solid today. I will cut some junk kilometres out of the week and aim to do the sessions well (around 100km per week). Hopefully it will improve over the next few weeks. Canberra Times Fun Run 10km is next race for all of us.
In Bega Keith 2000m 6:49, 1600m 5:28, 1200m 4:08, 800m 2:43, 400m 82. Keith continues his great form with some impressive times.
For Jane near identical to the set pre: City2Surf. Was tired in the middle of the set but finished strongly (2000m 7:59, 1500m 5:44, 1200m 4:39, 800m 2:57, 400m 79).
Steve and I both had a jump in form. 2000m 6:47 (Steve 6:57), 1500m 4:59 (Steve 5:05), 1200m 4:00 (Steve 4:04), 800m 2:33 (Steve 2:28), 400m 73 (Steve 68). The surface pretty hard and fast now, slightly less than 10sec/km slower than track at our speed. It will slow up from this week on with rain and warmer weather bringing the lush grass back to life.
The late set included Tori, Helen, Gabe, Maria and Minnie. I paced Helen and Gabe over their 2000m, 1500m and 1000m efforts. All were pumped after City2Surf and trained well.
Of me: Still putting ice on the ankle. It was pretty solid today. I will cut some junk kilometres out of the week and aim to do the sessions well (around 100km per week). Hopefully it will improve over the next few weeks. Canberra Times Fun Run 10km is next race for all of us.
In Bega Keith 2000m 6:49, 1600m 5:28, 1200m 4:08, 800m 2:43, 400m 82. Keith continues his great form with some impressive times.
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