Annecy Taper Week : Day 2 : Stromlo Set ; Steve in the cold ; Keith on Harness Track
A converted rail trail runs from Annecy to Ugine and beyond, 80+km return. I've both run and rode the trail many times. The Annecy end is very busy where as the Ugine end is tranquille and much wider. That's the end I prefer. The trail is marked every 500m. It's flattish but not flat, from lake level up maybe 30 metres in height. There is a tunnel between Annecy and Faverges. Each year they add a few more metres or upgrade the existing trail. When it's really hot some runs can include 2-3 dips in the lake.
Being at the tourist end I was up very early. Basically did the Stromlo set using the painted markers on the bike path. Runners are supposed to stick to the gravel edge. Few bikers so I was able to use mostly the bitumen.
The set: 20 minute fast warm up, 2000m 6:40 (1:40, 1:41, 1:39, 1:40), 2 minute jog recovery, 1500m 5:07 (1:42, 1:42, 1:43), 1:30 jog recovery, 1000m 3:22 (1:42, 1:40), 1 minute jog recovery, 500m 1:32, 15 minute warm down. First effort with slight tail wind, final efforts into slight head wind. That's a pretty good set, not flat out just very solid. I can now relax and focus on strides, a fartlek session and just making the start line in good shape.
Steve did his 3 x 6 minute session + tempo finish. Temperature minus 3. That's his best set of this type yet. Very strong on the final 25 minute tempo to finish.
Keith on harness track the usual warm up with 5 x 100m strides. 6 x 3 minute efforts. Distance covered: 850m, 850m, 830m, 820m, 760m. Keith fell asleep on the last effort.
I did an extra warm down post-session. Walked into the Annecy old town for some marche shopping (cheese, vegetables, assorted artisans). Got to practice speaking some French as well. A lazy 25 minutes this evening when the tourists disappear.
Being at the tourist end I was up very early. Basically did the Stromlo set using the painted markers on the bike path. Runners are supposed to stick to the gravel edge. Few bikers so I was able to use mostly the bitumen.
The set: 20 minute fast warm up, 2000m 6:40 (1:40, 1:41, 1:39, 1:40), 2 minute jog recovery, 1500m 5:07 (1:42, 1:42, 1:43), 1:30 jog recovery, 1000m 3:22 (1:42, 1:40), 1 minute jog recovery, 500m 1:32, 15 minute warm down. First effort with slight tail wind, final efforts into slight head wind. That's a pretty good set, not flat out just very solid. I can now relax and focus on strides, a fartlek session and just making the start line in good shape.
Steve did his 3 x 6 minute session + tempo finish. Temperature minus 3. That's his best set of this type yet. Very strong on the final 25 minute tempo to finish.
Keith on harness track the usual warm up with 5 x 100m strides. 6 x 3 minute efforts. Distance covered: 850m, 850m, 830m, 820m, 760m. Keith fell asleep on the last effort.
I did an extra warm down post-session. Walked into the Annecy old town for some marche shopping (cheese, vegetables, assorted artisans). Got to practice speaking some French as well. A lazy 25 minutes this evening when the tourists disappear.
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