Stromlo XC Intervals : 4 x 2000m
Unexpectedly warm and still at Stromlo this morning. I was overdressed wearing tights and a long sleeved top...ditched the top after the first effort.
Set 1: (Steve and I) 2.5km warm up, 4 x 100m, 4 x 2000m with 150-200m jog recovery, 1000m warm down. Splits: Me: 6:54, 6:51, 6:55, 6:56. Steve: 7:16, 7:17, 7:18, 7:11. We were both consistent and a step up from last week, extra effort.
Set 2: (Kathy, Helen, Jack) as above with just 2 x 2000m. Splits: Helen 8:42, 8:32. Jack a little quicker, Kathy a little slower. I paced their set with a 2000m warm down.
Set 3: Some sprint drills and running technique biomechanics with Consie W75+. She picked up the cues very quickly, now looks very good again, better than I've ever seen run.
SK, KT, Gabe out there doing the 2000m step down. Missy and SIS doing own thing.
This afternoon an easy 25 minute loosener 24km for the day. Tmoz 5km XC handicap at Majura. If I don't run the initial steep up hill section too hard I should be quickish. I always find the course tough. My M45 record Majura 18:28, M50 record 18:10. On Majura West (same distance, same start??) M50 18:57. Last year 20+, injured. Something in the 18s would be good.
Keith got caught in the weather. Managed a 6.6km tempo in 27:02 or 4:05/km. 14km all up.
Set 1: (Steve and I) 2.5km warm up, 4 x 100m, 4 x 2000m with 150-200m jog recovery, 1000m warm down. Splits: Me: 6:54, 6:51, 6:55, 6:56. Steve: 7:16, 7:17, 7:18, 7:11. We were both consistent and a step up from last week, extra effort.
Set 2: (Kathy, Helen, Jack) as above with just 2 x 2000m. Splits: Helen 8:42, 8:32. Jack a little quicker, Kathy a little slower. I paced their set with a 2000m warm down.
Set 3: Some sprint drills and running technique biomechanics with Consie W75+. She picked up the cues very quickly, now looks very good again, better than I've ever seen run.
SK, KT, Gabe out there doing the 2000m step down. Missy and SIS doing own thing.
This afternoon an easy 25 minute loosener 24km for the day. Tmoz 5km XC handicap at Majura. If I don't run the initial steep up hill section too hard I should be quickish. I always find the course tough. My M45 record Majura 18:28, M50 record 18:10. On Majura West (same distance, same start??) M50 18:57. Last year 20+, injured. Something in the 18s would be good.
Keith got caught in the weather. Managed a 6.6km tempo in 27:02 or 4:05/km. 14km all up.
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