Stromlo XC Intervals ; Steve and Fitness Elf on The Corso
Cloudy and very humid, no wind, no sun, the track slow, wet and lush. KT was there early, someone to warm up with. Others arriving during my set and after.
Set 1 (just me): 2500m warm up, 4 x 100m, 2000m 6:36, 1500m 4:55, 1200m 3:58, 800m 2:32, 400m 71. So back to running very quick again.
Set 2 (Emma, Helen, Pam, Kathy, Jack, Abdul, Roget): 3 x 1000m. Emma super quick, all in the 3:30s. Helen 4:06, 3:58, 3:54.
In Manly on the Corso Steve and Fitness Elf 4 x 5 minute efforts. Steve 3:32/km average. Fitness Elf 4:04/km average.
Of me: Very happy with that set. Actually improved on just over two weeks ago despite the stumble. All the drills I've been doing have loosened up my hips. Less friction, faster running easier. I have to wait 48 hours again to do another set. Probably on Monday morning at Stromlo. That will give me enough time to recover for a play race on Wednesday evening at track. Probably a 3000m. A long run tmoz. Still on 120km+ last 7 days.
Set 1 (just me): 2500m warm up, 4 x 100m, 2000m 6:36, 1500m 4:55, 1200m 3:58, 800m 2:32, 400m 71. So back to running very quick again.
Set 2 (Emma, Helen, Pam, Kathy, Jack, Abdul, Roget): 3 x 1000m. Emma super quick, all in the 3:30s. Helen 4:06, 3:58, 3:54.
In Manly on the Corso Steve and Fitness Elf 4 x 5 minute efforts. Steve 3:32/km average. Fitness Elf 4:04/km average.
Of me: Very happy with that set. Actually improved on just over two weeks ago despite the stumble. All the drills I've been doing have loosened up my hips. Less friction, faster running easier. I have to wait 48 hours again to do another set. Probably on Monday morning at Stromlo. That will give me enough time to recover for a play race on Wednesday evening at track. Probably a 3000m. A long run tmoz. Still on 120km+ last 7 days.
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