Stromlo XC Intervals
Steve and myself early this morning for set 1, others later. Warm, humid, track very soft and wet from sprinklers overnight, no breeze at all.
The set: 2500m warm up, 4 x 100m, 2000m 6:29(Steve 6:52), 1500m 4:49(Steve 4:59), 1200m 3:50(Steve 4:02), 800m 2:31, 400m 67, 1500m warm down/up then into set 2. The form keeps on improving, easily my best Stromlo set ever (-11 seconds) and very close for Steve. Both in great training form. Race results will follow.
Set 2: 3 x 1000m. Included Emma (3:30, 3:30, 3:40), Helen (3:52, 3:51, 3:50), Jack (3:47, 3:45, 3:49)and Kathy (4:08, 4:20). I set a tempo of slightly under 3:50/km for others to feed off. 1000m warm down. WOW for Helen and Jack, both PB sets. Helen down to her goal 5:45 1500m pace today.
Tomorrow Women and Girls Fun Run 5km for the girls. Course by the lake out and back. Always a great morning to watch and cheer on. Almost all of the girls in Canberra will be running.
Keith 4km warm up, 5 x 110m, 4 x 1500m (750m up, 750m down). Splits: 5:31, 5:34, 5:34, 5:43. Cows on the road all session must be a nuisance. 4km warm down.
Of me: Only 130km this week and an average 130km per week for the month of February. That's 10 weeks at this high volume since late December. All indications are race form will be good when I reduce the volume and add in some special sessions.
Next race: 5000m on Thursday night. I will give some thought to running a solid 1500m before the 5000m as it is a club championship. Will see how the Monday session on track goes first and look at the weather.
The set: 2500m warm up, 4 x 100m, 2000m 6:29(Steve 6:52), 1500m 4:49(Steve 4:59), 1200m 3:50(Steve 4:02), 800m 2:31, 400m 67, 1500m warm down/up then into set 2. The form keeps on improving, easily my best Stromlo set ever (-11 seconds) and very close for Steve. Both in great training form. Race results will follow.
Set 2: 3 x 1000m. Included Emma (3:30, 3:30, 3:40), Helen (3:52, 3:51, 3:50), Jack (3:47, 3:45, 3:49)and Kathy (4:08, 4:20). I set a tempo of slightly under 3:50/km for others to feed off. 1000m warm down. WOW for Helen and Jack, both PB sets. Helen down to her goal 5:45 1500m pace today.
Tomorrow Women and Girls Fun Run 5km for the girls. Course by the lake out and back. Always a great morning to watch and cheer on. Almost all of the girls in Canberra will be running.
Keith 4km warm up, 5 x 110m, 4 x 1500m (750m up, 750m down). Splits: 5:31, 5:34, 5:34, 5:43. Cows on the road all session must be a nuisance. 4km warm down.
Of me: Only 130km this week and an average 130km per week for the month of February. That's 10 weeks at this high volume since late December. All indications are race form will be good when I reduce the volume and add in some special sessions.
Next race: 5000m on Thursday night. I will give some thought to running a solid 1500m before the 5000m as it is a club championship. Will see how the Monday session on track goes first and look at the weather.
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