Keith Secret Set #3 ; Steve 8 x 200m Lactate Intervals ; Power Hills & Power Cycling
It is hot and windy everywhere, a cooler day tomorrow.
Keith Secret Set #3 : 2.5km warm up, 5 x 100m in 17 seconds, 2 x 1200m + 600m (3:55, 3:57, 1:59). PM session on treadmill. Another good set. ACT M55 3000m record looking probable if the rate of progress continues.
Steve back into it after two weeks easier post-half marathon. Set of 200m lactate efforts: 8 x 200m with 30 seconds recovery, range 37.0-35.8. Set of 400s probable next set.
Of me: Longer run at lunch 75 minutes including 4 x power hills (22,20,20,18.1). Into the wind today, 2nd fastest ever on last effort. This afternoon an easy jog warm up, on Indoor Bike Trainer 4 x 15 second full gas efforts, 3 minute TT, 4 x 15 second efforts with easy spinning warm up and in between.
Next set: Final 3 x 1090m hill loops for this build up. Track will commence following Thursday. First few weeks will be finding my track feet again. Unlike previous seasons I will be starting fast and trying to hold on rather than cruise at tempo pace.
Keith Secret Set #3 : 2.5km warm up, 5 x 100m in 17 seconds, 2 x 1200m + 600m (3:55, 3:57, 1:59). PM session on treadmill. Another good set. ACT M55 3000m record looking probable if the rate of progress continues.
Steve back into it after two weeks easier post-half marathon. Set of 200m lactate efforts: 8 x 200m with 30 seconds recovery, range 37.0-35.8. Set of 400s probable next set.
Of me: Longer run at lunch 75 minutes including 4 x power hills (22,20,20,18.1). Into the wind today, 2nd fastest ever on last effort. This afternoon an easy jog warm up, on Indoor Bike Trainer 4 x 15 second full gas efforts, 3 minute TT, 4 x 15 second efforts with easy spinning warm up and in between.
Next set: Final 3 x 1090m hill loops for this build up. Track will commence following Thursday. First few weeks will be finding my track feet again. Unlike previous seasons I will be starting fast and trying to hold on rather than cruise at tempo pace.
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