Stromlo XC Intervals : 2500m, 2000m, 1500m, 1000m ; 5000m by Intervals
Perfect morning at Stromlo XC circuit, minus 1 degrees, kangaroos everywhere, blue sky filled with hot air balloons, no wind.
Set 1: (Steve and myself) 2500m warm up, 4 x 100m, 2500m (8:41/8:29), 2000m (7:02/6:56), 1500m (5:03/5:04), 1000m (3:20/3:24), 1500m warm down. Steve has his mojo back. He was close on the longer intervals, when I cooked inside the tights and thermal top (heat training for Lyon) he took full advantage of it, very strong last two efforts.
Set 2: (Helen, Kathy, Jack, Roget) 2000m warm up, 4 x 100m, 5000m done as 5 x 4 minute intervals with 30 seconds float recovery, paced by me on 2500m loop. Jack 22:02 (11:07, 10:55), Helen 22:15 (11:07, 11:08), Kathy and Roget 25 minutes. Jack has a 4km school XC at Stromlo on Monday.
Set 3: Consie (W75+) doing some strides and drills for sprinting with guidance by me. Once again showing great technique with only a few slight flaws.
KT and SK were there doing own thing. Both KT & Michelle won their age in Mothers Day FR last week, awful weather.
Keith ran 19km today on gravel road session including 5 x 100m, 4 x 9:30 or roughly 2500m...feeling good.
Long run tmoz, fartlek on Monday, 7km play race on Thursday. I've only run the event once before, 1st in 2010. The course has changed since then. Like my Puffing Billy race I'll be looking for good running technique and a very strong second half.
This week 130km+ again. My last 20 weeks of base training and a few races have been an average of 120km+. I haven't trained this much since 2009. A couple of easier days for me scheduled on Tuesday and Wednesday this week.
Set 1: (Steve and myself) 2500m warm up, 4 x 100m, 2500m (8:41/8:29), 2000m (7:02/6:56), 1500m (5:03/5:04), 1000m (3:20/3:24), 1500m warm down. Steve has his mojo back. He was close on the longer intervals, when I cooked inside the tights and thermal top (heat training for Lyon) he took full advantage of it, very strong last two efforts.
Set 2: (Helen, Kathy, Jack, Roget) 2000m warm up, 4 x 100m, 5000m done as 5 x 4 minute intervals with 30 seconds float recovery, paced by me on 2500m loop. Jack 22:02 (11:07, 10:55), Helen 22:15 (11:07, 11:08), Kathy and Roget 25 minutes. Jack has a 4km school XC at Stromlo on Monday.
Set 3: Consie (W75+) doing some strides and drills for sprinting with guidance by me. Once again showing great technique with only a few slight flaws.
KT and SK were there doing own thing. Both KT & Michelle won their age in Mothers Day FR last week, awful weather.
Keith ran 19km today on gravel road session including 5 x 100m, 4 x 9:30 or roughly 2500m...feeling good.
Long run tmoz, fartlek on Monday, 7km play race on Thursday. I've only run the event once before, 1st in 2010. The course has changed since then. Like my Puffing Billy race I'll be looking for good running technique and a very strong second half.
This week 130km+ again. My last 20 weeks of base training and a few races have been an average of 120km+. I haven't trained this much since 2009. A couple of easier days for me scheduled on Tuesday and Wednesday this week.
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