Keith at Stromlo 6 x 3 minutes ; Me on Track 5 x 1000m
Keith up here for the day ran 6 x 3 minute efforts at Stromlo just before noon. The set: 2500m warm up, 5 x 100m 16-18sec, 2500m warm down. Distances covered 770m, 780m, 790m, 770m, 780m, 750m. Recovery 180-210m.
It was minus 6.8 degrees last evening, 10 degrees when I started my set PM, 6 degrees when I finished, another -6 degrees expected this evening. That's a bit too cold to run flat out without risking injury. Having said that the skies were blue with only light winds.
My set on track after warm up 4 x 100m (19,18,18,17), 5 x 1000m all in 3:20 with 200m float recovery, 8km warm down, 17km for the day, 130km last 7 days. That was my 4th hard day straight...that's not normal. Next three days will be easy with some strides on Thursday. Saturday will only be 2000m, 1500m at Stromlo. Sunday a 10km Fun Run south of the border (long weekend). HalfChat fartlek yesterday on grass.
It was minus 6.8 degrees last evening, 10 degrees when I started my set PM, 6 degrees when I finished, another -6 degrees expected this evening. That's a bit too cold to run flat out without risking injury. Having said that the skies were blue with only light winds.
My set on track after warm up 4 x 100m (19,18,18,17), 5 x 1000m all in 3:20 with 200m float recovery, 8km warm down, 17km for the day, 130km last 7 days. That was my 4th hard day straight...that's not normal. Next three days will be easy with some strides on Thursday. Saturday will only be 2000m, 1500m at Stromlo. Sunday a 10km Fun Run south of the border (long weekend). HalfChat fartlek yesterday on grass.
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