Stromlo XC : 5000m long intervals or 5 x 1000m
Jane was first at it this morning with the set 5 x 1000m, 1 minute jog recovery and an average of around 3:50/km on a firm surface.
Steve and I were next in the afternoon at Stromlo. We ran 5000m using the accurate 2000m x 2 and 1000m loop. It was cool and windy with a soft, wet track a few seconds/km slower than Saturday due to the recent downpour. At the bottom of the course and in the middle of the track was a mob of kangaroos (maybe 20-30) bounding everywhere, most of the females of age had joeys in the pouch. We ran the 5000m as a maximum threshold interval set of 3 minutes hard, 30 second jog (around 100m) with the 4th effort around 4 minutes. With only 30 seconds recovery lactate build-up would have slowed our efforts in the final part of the session but neither of us cracked (good pace judgement for us). The intervals were done at 3:25-3:30/km for me, slightly slower for Steve. An adjusted time equivalent for me would be around 16:40 on track and 16:55 for Steve. Very encouraging to see Steve so close at the finish and a huge improvement on last year already.
Tori and Gabe were there late. We left after they finished warm up but were also doing 5 x 1000m.
Steve and I were next in the afternoon at Stromlo. We ran 5000m using the accurate 2000m x 2 and 1000m loop. It was cool and windy with a soft, wet track a few seconds/km slower than Saturday due to the recent downpour. At the bottom of the course and in the middle of the track was a mob of kangaroos (maybe 20-30) bounding everywhere, most of the females of age had joeys in the pouch. We ran the 5000m as a maximum threshold interval set of 3 minutes hard, 30 second jog (around 100m) with the 4th effort around 4 minutes. With only 30 seconds recovery lactate build-up would have slowed our efforts in the final part of the session but neither of us cracked (good pace judgement for us). The intervals were done at 3:25-3:30/km for me, slightly slower for Steve. An adjusted time equivalent for me would be around 16:40 on track and 16:55 for Steve. Very encouraging to see Steve so close at the finish and a huge improvement on last year already.
Tori and Gabe were there late. We left after they finished warm up but were also doing 5 x 1000m.
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