Stromlo XC Short Lactate Intervals ; Keith in Bemboka
Another pea souper, cold, no wind. Visibility less than 100 metres.
The set: 2000m warm up, 4 x 100m (19,19,17,17), 2 x 500m (97,96) , 4 x 300m (53,56,59,55), 4 x 200m (37,37,38,38), 4 x 100m (18,19,19,17), 3000m warm down. All distances were long as the lane ropes are in play. No spikes, beannie, gloves, fleece top, tights. Recovery times very short, less than or equal to the time of the previous effort.
I found that set very tough compared to previous fartlek sessions. Trying to run track 5000m pace or better on undulating XC surface is not easy for me.
That leaves an easy 30 minutes this afternoon. Next two days will be recovery, easy 17km each day with strides on Friday. The usual Stromlo XC set on Saturday.
Keith in Bemboka yesterday also a fartlek session and today 2 x 10km runs. Tomorrow a 6,5,4,3,2,1 minute session.
The set: 2000m warm up, 4 x 100m (19,19,17,17), 2 x 500m (97,96) , 4 x 300m (53,56,59,55), 4 x 200m (37,37,38,38), 4 x 100m (18,19,19,17), 3000m warm down. All distances were long as the lane ropes are in play. No spikes, beannie, gloves, fleece top, tights. Recovery times very short, less than or equal to the time of the previous effort.
I found that set very tough compared to previous fartlek sessions. Trying to run track 5000m pace or better on undulating XC surface is not easy for me.
That leaves an easy 30 minutes this afternoon. Next two days will be recovery, easy 17km each day with strides on Friday. The usual Stromlo XC set on Saturday.
Keith in Bemboka yesterday also a fartlek session and today 2 x 10km runs. Tomorrow a 6,5,4,3,2,1 minute session.
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