Long Run ; Power Cycling for 800m ; Keith Secret Session #2

This afternoon a long run in the forest trails followed by short Power Cycling session designed to replicate an 800m. After warming up with the run some easy spinning on the bike, 4 x 15 seconds neural efforts high cadence in easier gear (53/23), 1 x 2 minute effort in slightly harder gear (53/21) full gas (very lactic), 4 x 15 second neural efforts high cadence, 2 minutes easy spinning. I've moved to wind trainer out of the garage and inside the house.

Next set may be tomorrow on track if I feel well, if not 3 x 1090m xc hill efforts on Thursday. If I run on track tomorrow I will still double up for the hill session on Thursday.

A big improvement for Keith with 3 x 1000m efforts all well under 3:20/km. He still needs to go further on his first effort, up to 2000m at a similar pace. Judging by the session today he is well on the way. He just needs a suitable place to run.

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