Stromlo XC Intervals : 2000m, 1500m, 1200m, 800m, 400m ; Steve 10km Road : Keith Dyson in Melbourne
This morning just below zero and the sun about to rise. No Steve today, 10km road race for him. Nick did turn up, he is also quick. Keith is racing in Melbourne.
Set 1: 2000m 6:37, 1500m 4:54, 1200m 3:58, 800m 2:31, 400m 69. The ropes are still on the course (they have been since early autumn) so the distances are all long as in previous weeks. Nick was quicker in the 800m and 400m. For me that's my best set in a while, equal or better than mid-February when there were no ropes. Over the next few weeks all the splits will come down by a few seconds each into all-time PB set land. I'm happy where I am right now.
Set 2: Consie is 80yo and a sprinter. She did some jogging and a set of drills. Together we did 3 x 100m from crouch start with walk back recovery. All the efforts were in 25-26 seconds. On track she can run under 20 seconds. Mostly today we were looking for technical flaws. I'll take some more video next session.
Set 3: I joined in with the 8am group of Mia, KT, Emma, SK and Gabby. I missed the 2000m but ran the 1500m, 1200m, 800m and 400m. They were all looking good, Emma and KT the best. I would have averaged under 4:00/km but didn't take splits.
Pam was there early doing 1000m efforts. Roget was jogging. Coffee was at Seasalt dining.
Steve in the 10km out and back twice, flat with three dead turns. Splits: 9:06, 9:17, 9:20, 9:14 = 36:57, third place, 15 metres behind 2nd...that's some great running this early into the 'get back into racing stage'. Jane is getting fitter by the day.
Keith in Melbourne the Dyson in 13:40, 29 seconds quicker than his last effort.
All up I did 20km this morning. I'll jog 2km with Bella the border collie this afternoon to loosen up.
Tmoz I'll get out to the track again like last week. I'll see how I feel and decide on the set when I'm there. They will be short intervals at quicker than 3:00/km.
Set 1: 2000m 6:37, 1500m 4:54, 1200m 3:58, 800m 2:31, 400m 69. The ropes are still on the course (they have been since early autumn) so the distances are all long as in previous weeks. Nick was quicker in the 800m and 400m. For me that's my best set in a while, equal or better than mid-February when there were no ropes. Over the next few weeks all the splits will come down by a few seconds each into all-time PB set land. I'm happy where I am right now.
Set 2: Consie is 80yo and a sprinter. She did some jogging and a set of drills. Together we did 3 x 100m from crouch start with walk back recovery. All the efforts were in 25-26 seconds. On track she can run under 20 seconds. Mostly today we were looking for technical flaws. I'll take some more video next session.
Set 3: I joined in with the 8am group of Mia, KT, Emma, SK and Gabby. I missed the 2000m but ran the 1500m, 1200m, 800m and 400m. They were all looking good, Emma and KT the best. I would have averaged under 4:00/km but didn't take splits.
Pam was there early doing 1000m efforts. Roget was jogging. Coffee was at Seasalt dining.
Steve in the 10km out and back twice, flat with three dead turns. Splits: 9:06, 9:17, 9:20, 9:14 = 36:57, third place, 15 metres behind 2nd...that's some great running this early into the 'get back into racing stage'. Jane is getting fitter by the day.
Keith in Melbourne the Dyson in 13:40, 29 seconds quicker than his last effort.
All up I did 20km this morning. I'll jog 2km with Bella the border collie this afternoon to loosen up.
Tmoz I'll get out to the track again like last week. I'll see how I feel and decide on the set when I'm there. They will be short intervals at quicker than 3:00/km.
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