Stromlo XC Step Down Intervals : 2000m, 1500m, 1200m, 800m, 400m ; Keith in Bemboka
Minus 2 degrees, frost and fog. The morning never warmed up. I had to resort to track suit pants for set 1, put a fleece top on as well for set 2.
Set 1 & 2 the same: Set 1: Nick, Steve and myself: 2000m 6:39, 1500m 4:59, 1200m 4:00, 800m 2:35, 400m 70. Like last week I had the beeping watch on 20 seconds for each 100m post (3:20/km). The ropes are still there on the inside line so distances long again. 2000m effort was good although I couldn't feel my legs. Donned the track suit bottom, legs got warm, speed the same or better, effort much harder. Nick was best out there today. Steve still recovering from last week the 10km.
Set 2: Mia, Helen, Kathy, Jack, Roget, myself. I did the pacing. 2000m was slow as a warm up, the rest were much quicker.
Pam out there again doing 18km. KT, SK, Gabe doing own thing, similar set.
Only a 20 minute loosener this afternoon. It is 11:19am, still no sign of the sun, temperature in single digits.
Keith in Bemboka 2 x 4km with 2km jog recovery, practice for his next Melbourne race which includes 2 x 3km legs. Splits: Set 1: 3:57, 4:18, 4:02 3:20= 15:38. Set 2: 4:01, 4:20, 3:55, 3:09= 15:33...nice running with negative split.
Set 1 & 2 the same: Set 1: Nick, Steve and myself: 2000m 6:39, 1500m 4:59, 1200m 4:00, 800m 2:35, 400m 70. Like last week I had the beeping watch on 20 seconds for each 100m post (3:20/km). The ropes are still there on the inside line so distances long again. 2000m effort was good although I couldn't feel my legs. Donned the track suit bottom, legs got warm, speed the same or better, effort much harder. Nick was best out there today. Steve still recovering from last week the 10km.
Set 2: Mia, Helen, Kathy, Jack, Roget, myself. I did the pacing. 2000m was slow as a warm up, the rest were much quicker.
Pam out there again doing 18km. KT, SK, Gabe doing own thing, similar set.
Only a 20 minute loosener this afternoon. It is 11:19am, still no sign of the sun, temperature in single digits.
Keith in Bemboka 2 x 4km with 2km jog recovery, practice for his next Melbourne race which includes 2 x 3km legs. Splits: Set 1: 3:57, 4:18, 4:02 3:20= 15:38. Set 2: 4:01, 4:20, 3:55, 3:09= 15:33...nice running with negative split.
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