Long XC Hill Intervals : 3 x 1090m ; Keith 6,5,4,3,2,1 minute efforts
The fourth of five weeks on the same hill loop for our little group. Today it was Mia, Kathy, Helen, Jack, Tori, Julia, Minnie and myself. Weather was ideal...warm, slight breeze, sunny skies.
The set: 5km warm up, 4 x 100m hill strides, 3 x 1090m hill loops, 4km warm down.
Jack was equal or slightly better than his PB last week with a 4:30 and 4:20. Helen 4:52 on her last effort. Julia, Minnie and Tori around 5:30. Mia and Kathy both feeling a bit off colour.
Of me: 3:44, 3:41 and 3:40. PBs on 2nd and 3rd efforts, easily my best ever set. I'm a long way under my best efforts of the last 5 years on the same loop when I only cracked 3:50 once (3:49) and next best was a couple of 3:52s.
Down by the coast it was hot and windy. Keith ran 6,5,4,3,2,1 minute efforts. Distances covered were 1540m, 1360m, 1040m, 810m, 520m and 280m. Keith was working very hard judging by his heart rate.
Next set on Saturday with 5 x 600m XC intervals, 60 seconds standing recovery.
Track starts in a fortnight, on a new track a wee drive from home (not a jog!!) I haven't tried the surface but I anticipate much quicker than AIS...I am full of hope.
The set: 5km warm up, 4 x 100m hill strides, 3 x 1090m hill loops, 4km warm down.
Jack was equal or slightly better than his PB last week with a 4:30 and 4:20. Helen 4:52 on her last effort. Julia, Minnie and Tori around 5:30. Mia and Kathy both feeling a bit off colour.
Of me: 3:44, 3:41 and 3:40. PBs on 2nd and 3rd efforts, easily my best ever set. I'm a long way under my best efforts of the last 5 years on the same loop when I only cracked 3:50 once (3:49) and next best was a couple of 3:52s.
Down by the coast it was hot and windy. Keith ran 6,5,4,3,2,1 minute efforts. Distances covered were 1540m, 1360m, 1040m, 810m, 520m and 280m. Keith was working very hard judging by his heart rate.
Next set on Saturday with 5 x 600m XC intervals, 60 seconds standing recovery.
Track starts in a fortnight, on a new track a wee drive from home (not a jog!!) I haven't tried the surface but I anticipate much quicker than AIS...I am full of hope.
Comments