Stromlo XC Intervals : 2000m, 1500m, 1200m, 800m, 400m ; Keith in Bemboka
Stromlo set for Jane, Steve and myself. The track is slower than last week again with more rain mid-week, but much quicker than Tuesday and a little quicker than Thursday. It was cold with wind-chill, around 30kph from the south east.
Jane smashed out a PB set by another 18 seconds (2000m 7:37, 1500m 5:28, 1200m 4:17, 800m 2:44, 400m 77). Again another leap towards a 17:30 5000m and the improvement due to her Tuesday and Thursday sessions.
Steve and I both had great sessions, but Steve was relatively much better, an 11 second improvement on last week. 2000m 6:47 (Steve 6:51), 1500m 4:55 (Steve 4:58), 1200m 3:55 (Steve 3:54), 800m 2:30 (Steve 2:28), 400m 68 (Steve 65). The wind was a major factor in all of our efforts. I was fatigued a little from running 19km yesterday afternoon but worked very hard chasing Steve on the last 3 efforts.
The late set included Helen, Gabe, Roget, Maria, Tori, Kathy and Minnie. I paced Helen and co over their 3 x 1000m efforts. The pacing was at 4:00/km, much quicker than previous weeks. Helen ran 3:59, 3:58, 4:10 and was the big improver. Most were under 4:10 on the first two efforts.
Keith doing his 'Stromlo' set at home today. His times 2000m 6:43, 1500m 5:04, 1200m 4:02, 800m 2:45, 400m 80 (I adjusted times to compare Keith to us, he ran 1600m and 1300m). Another great set for Keith.
Of me: I did less running mid-week due to the weather and compensated too much with yesterday and the 19km fat burner. Tmoz is ACT Masters handicap, the blast up Mount Taylor and back. We all go into taper mode this week. We all use slightly different tapers, whatever works best for each of us. Mine is a 2km tempo on Tuesday and Thursday before the race on Sunday.
Jane smashed out a PB set by another 18 seconds (2000m 7:37, 1500m 5:28, 1200m 4:17, 800m 2:44, 400m 77). Again another leap towards a 17:30 5000m and the improvement due to her Tuesday and Thursday sessions.
Steve and I both had great sessions, but Steve was relatively much better, an 11 second improvement on last week. 2000m 6:47 (Steve 6:51), 1500m 4:55 (Steve 4:58), 1200m 3:55 (Steve 3:54), 800m 2:30 (Steve 2:28), 400m 68 (Steve 65). The wind was a major factor in all of our efforts. I was fatigued a little from running 19km yesterday afternoon but worked very hard chasing Steve on the last 3 efforts.
The late set included Helen, Gabe, Roget, Maria, Tori, Kathy and Minnie. I paced Helen and co over their 3 x 1000m efforts. The pacing was at 4:00/km, much quicker than previous weeks. Helen ran 3:59, 3:58, 4:10 and was the big improver. Most were under 4:10 on the first two efforts.
Keith doing his 'Stromlo' set at home today. His times 2000m 6:43, 1500m 5:04, 1200m 4:02, 800m 2:45, 400m 80 (I adjusted times to compare Keith to us, he ran 1600m and 1300m). Another great set for Keith.
Of me: I did less running mid-week due to the weather and compensated too much with yesterday and the 19km fat burner. Tmoz is ACT Masters handicap, the blast up Mount Taylor and back. We all go into taper mode this week. We all use slightly different tapers, whatever works best for each of us. Mine is a 2km tempo on Tuesday and Thursday before the race on Sunday.
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