Stromlo XC : 4 x 800m ; Keith in Bemboka 4.8km
Same session as last week 4 x 800m with jog back recovery. Reverse of the stretch we used last week made it hard to keep pace for the first 500m three undulating hills in the way. While the water has mostly dried up the circuit is slower than last week and should keep getting slower over coming weeks as the grass springs to life again.
Jane (2:51, 2:51, 2:54, 2:58). Jane was up on last week after the first three efforts but found some lactate in the last effort. Steve and I (2:35, 2:33, 2:33, 2:33) [Steve on the last 2:36 lactate also blisters]. We were both up on the session of last week, myself by 2 seconds each effort but I definitely had to work harder.
In Bemboka Keith ran a slightly different circuit to normal running 4.8km worth of long intervals with 30 seconds recovery. Keith is still flying along and in low 17 shape for 5km.
We have one more session on Saturday before we start our taper for Canberra Times Fun Run. I have to wait until Sunday running the ACT Masters XC handicap at Mount Taylor...an all up and all down course with a steep and dangerous finish.
Jane (2:51, 2:51, 2:54, 2:58). Jane was up on last week after the first three efforts but found some lactate in the last effort. Steve and I (2:35, 2:33, 2:33, 2:33) [Steve on the last 2:36 lactate also blisters]. We were both up on the session of last week, myself by 2 seconds each effort but I definitely had to work harder.
In Bemboka Keith ran a slightly different circuit to normal running 4.8km worth of long intervals with 30 seconds recovery. Keith is still flying along and in low 17 shape for 5km.
We have one more session on Saturday before we start our taper for Canberra Times Fun Run. I have to wait until Sunday running the ACT Masters XC handicap at Mount Taylor...an all up and all down course with a steep and dangerous finish.
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