Stromlo XC Step Down Intervals
Sunny, wind 25kph, grass recently cut, firm on the line where it was cut in winter (half a metre in), soft elsewhere. KT, Maria (injured) and Tori were there as well.
Only one set: Steve, Beach Elf and myself, the usual. Me: 2000m 6:35, 1500m 4:53, 1200m 3:55, 800m 2:32, 400m 66.8. Exactly equal to my best set ever, done on 23 August 2014. Steve pushed me hard on the last two efforts. We had to fight into the wind first 400m of the 800m, 400m mostly a tailwind.
Steve: 2000m 6:57, 1500m 5:05, 1200m 4:05, 800m 2:32, 400m 66.1. Looked pretty good out there today, way stronger than me on the last two efforts. Cumulative 26 seconds up on last week. Steve did his PB set a week after mine on August 30 2014. The surface was much faster then after all the frost and not a blade of green grass.
Beach Elf: 2000m 8:07, 1500m 5:56, 1200m 4:48, 800m 3:04, 400m 84. Was up on all her efforts again this week (42 seconds better cumulative), worked very hard.
Keith has had a knee niggle. Today 2km warm up, warm down. 3 x 100m (20,19,18) and 3 x 200m (38,39,38) and done in training flats. Of me: Despite my woes with sciatica I've had three high volume weeks in the last five and four of my best five sets ever recorded at Stromlo. I am currently 3kg above race weight which wouldn't show up in today's numbers but would in a 10km race. I'll have to see what I can do about that very soon.
Only one set: Steve, Beach Elf and myself, the usual. Me: 2000m 6:35, 1500m 4:53, 1200m 3:55, 800m 2:32, 400m 66.8. Exactly equal to my best set ever, done on 23 August 2014. Steve pushed me hard on the last two efforts. We had to fight into the wind first 400m of the 800m, 400m mostly a tailwind.
Steve: 2000m 6:57, 1500m 5:05, 1200m 4:05, 800m 2:32, 400m 66.1. Looked pretty good out there today, way stronger than me on the last two efforts. Cumulative 26 seconds up on last week. Steve did his PB set a week after mine on August 30 2014. The surface was much faster then after all the frost and not a blade of green grass.
Beach Elf: 2000m 8:07, 1500m 5:56, 1200m 4:48, 800m 3:04, 400m 84. Was up on all her efforts again this week (42 seconds better cumulative), worked very hard.
Keith has had a knee niggle. Today 2km warm up, warm down. 3 x 100m (20,19,18) and 3 x 200m (38,39,38) and done in training flats. Of me: Despite my woes with sciatica I've had three high volume weeks in the last five and four of my best five sets ever recorded at Stromlo. I am currently 3kg above race weight which wouldn't show up in today's numbers but would in a 10km race. I'll have to see what I can do about that very soon.
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