Long XC Lactate Intervals : 5 x 600m ; Keith in Bega Parkrun 5km
Gorgeous day, no wind, sunny, warm. Kathy, Helen, Jack, Mia, KT, SK, Consie, Minnie and myself. The same 600m stretch we used previous weeks of undulating grass, one direction quicker than the other.
The set: 2000m warm up, 4 x 100m, 5 x 600m with 60 seconds standing recovery, 2000m warm down. Everyone looked good today. Jack 3:30/km or better and KT very close. Kathy much better than Thursday was very good today under 4:00/km as was Mia and Helen. Consie W85 paced us over the last 100m and did lots of strides and drills.
Of me: 1:48, 1:55, 1:49, 1:56, 1:50. Quicker in total than last week when it was extremely windy.
Post race coffee at Aranda. Bob is back from 6 months living in Italy...such a life!
This afternoon an easy recovery run. Tomorrow I may back up and run on track but only if feeling good and it's not too windy.
Keith ran Bega Parkrun as tempo in 18:25. A long run for him tomorrow.
The set: 2000m warm up, 4 x 100m, 5 x 600m with 60 seconds standing recovery, 2000m warm down. Everyone looked good today. Jack 3:30/km or better and KT very close. Kathy much better than Thursday was very good today under 4:00/km as was Mia and Helen. Consie W85 paced us over the last 100m and did lots of strides and drills.
Of me: 1:48, 1:55, 1:49, 1:56, 1:50. Quicker in total than last week when it was extremely windy.
Post race coffee at Aranda. Bob is back from 6 months living in Italy...such a life!
This afternoon an easy recovery run. Tomorrow I may back up and run on track but only if feeling good and it's not too windy.
Keith ran Bega Parkrun as tempo in 18:25. A long run for him tomorrow.
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