Stromlo XC Intervals
On my own this morning for set 1, others later. Hot, humid, track very wet from sprinklers overnight, a breeze that stiffened as the morning went on.
The set: 2000m warm up, 4 x 100m, 2000m 6:34, 1500m 4:51, 1200m 3:54, 800m 2:29, 400m 71, 2000m warm down/up then into set 2. I felt very fatigued again from the workload but the numbers show how fit I am. All efforts were better or equal to last weeks PB set until the final 400m into the wind. This and last weeks sets the only times I have broken 19 minutes cumulative at Stromlo (18:59, 18:57) and now approaching my fastest cumulative ever on track (18:40) dating back to May 2012 (during the Iron Study at AIS).
Set 2: 3 x 1000m. Included Emma (3:30, 3:29, 3:30), Helen (3:58, 3:57, 3:57), Jack (3:59, 3:59, 3:45), Abdul (3:35, 3:40, 3:40) and Kathy (4:10, 4:14, 4:14). I set a tempo of exactly 3:50/km for others to feed off. 2000m warm down.
KT, Missy and friend were there all morning as well.
Tomorrow ACT Masters Handicap. The course is only 3.0km on bike path with many sharp turns, out and back, mostly down then mostly up. I share the course record with myself...10:29 in both 2013 and 2014
Tomorrow afternoon will be a long recovery run / fat burner of 80 minutes. Monday is a short track session. Thursday is the first of four consecutive 5000m races. I will have around 140km in the legs on Thursday. I may or may not have a light day on Wednesday depending on how I am feeling.
The set: 2000m warm up, 4 x 100m, 2000m 6:34, 1500m 4:51, 1200m 3:54, 800m 2:29, 400m 71, 2000m warm down/up then into set 2. I felt very fatigued again from the workload but the numbers show how fit I am. All efforts were better or equal to last weeks PB set until the final 400m into the wind. This and last weeks sets the only times I have broken 19 minutes cumulative at Stromlo (18:59, 18:57) and now approaching my fastest cumulative ever on track (18:40) dating back to May 2012 (during the Iron Study at AIS).
Set 2: 3 x 1000m. Included Emma (3:30, 3:29, 3:30), Helen (3:58, 3:57, 3:57), Jack (3:59, 3:59, 3:45), Abdul (3:35, 3:40, 3:40) and Kathy (4:10, 4:14, 4:14). I set a tempo of exactly 3:50/km for others to feed off. 2000m warm down.
KT, Missy and friend were there all morning as well.
Tomorrow ACT Masters Handicap. The course is only 3.0km on bike path with many sharp turns, out and back, mostly down then mostly up. I share the course record with myself...10:29 in both 2013 and 2014
Tomorrow afternoon will be a long recovery run / fat burner of 80 minutes. Monday is a short track session. Thursday is the first of four consecutive 5000m races. I will have around 140km in the legs on Thursday. I may or may not have a light day on Wednesday depending on how I am feeling.
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