Keith and Steve : 3 minute Intervals
Keith this afternoon 6 x 3 minute intervals, 1 minute jog recovery. Distance covered on each effort 790m, 800m, 750m, 760m, 790m, 790m. Terrain with one hill and a rise. Keith also did some plyometrics..feeling a little sore.
Steve was up early for 5 x 3 minute intervals. Steve averaged 10 seconds/km quicker than last week.
Both are in the first week(s) of a new base building block. Steve with a few more sessions in the legs has a head start.
Of me: Not much...76 minutes in the bush trails. I've been getting quicker without trying over the last few months so increasingly doing extra loops near home before I enter the front door. Majority of my slow sessions are out and back with a negative split.
Tmoz will be a long step down session on a loop course. I expect the efforts will be 6,5,4,4 minute intervals with 30 seconds float recovery. I'll be using the same course once every 2-3 weeks and looking for the overall time to be in 22 improving to 20 minutes. Not sure of the exact distance.
Steve was up early for 5 x 3 minute intervals. Steve averaged 10 seconds/km quicker than last week.
Both are in the first week(s) of a new base building block. Steve with a few more sessions in the legs has a head start.
Of me: Not much...76 minutes in the bush trails. I've been getting quicker without trying over the last few months so increasingly doing extra loops near home before I enter the front door. Majority of my slow sessions are out and back with a negative split.
Tmoz will be a long step down session on a loop course. I expect the efforts will be 6,5,4,4 minute intervals with 30 seconds float recovery. I'll be using the same course once every 2-3 weeks and looking for the overall time to be in 22 improving to 20 minutes. Not sure of the exact distance.
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