Long XC Lactate Intervals ; Long XC Step down Intervals : Keith Secret Session
Weather cool, no wind to speak of, partly cloudy, nice weather for running. The grass is lush from recent rain, surface losing speed. The magpie is no longer swooping. Early lactate set with Steve. Later step down set with Gabe (birthday girl), Kathy, Helen and Minnie.
Set 1: 2600m warm up, 4 x 100m, 5 x 600m with 60 second standing recovery on out and back undulating section. 2nd and 4th efforts more up than down, 1st, 3rd and 5th efforts more down than up. Warm down 4 x 100m strides 4000m jog.
Steve was very close to me today, a sign he is getting in great shape again. My splits: 1:48, 2:00, 1:47, 2:00, 1:46. That's my best set of this type ever, same for Steve.
Set 2: 3000m warm up, 4 x 100m, 6,5,4,3,2,1 minute efforts, first 3 efforts near maximum threshold (4:10/km for Helen), last 3 efforts above maximum threshold (3:40-3:50/km for Kathy). Jogging in between to regroup. 1500m warm down. All the girls ran well. First set of this type for Minnie.
This afternoon an easy recovery run making it 24km for the day. Tomorrow helping at XC handicap so a long run to event, an easy run in afternoon, another 24km day.
Next set on Monday on track. 2000m in total of short intervals, longer recovery than usual.
Keith down south a secret session (the first in a couple of weeks) 3 x 1000m, well below schedule, still in great shape.
Science: Stress a little bit, recovery enough to adapt to change, raise the bar slightly, rinse and repeat often. Consistency. Patience.
Set 1: 2600m warm up, 4 x 100m, 5 x 600m with 60 second standing recovery on out and back undulating section. 2nd and 4th efforts more up than down, 1st, 3rd and 5th efforts more down than up. Warm down 4 x 100m strides 4000m jog.
Steve was very close to me today, a sign he is getting in great shape again. My splits: 1:48, 2:00, 1:47, 2:00, 1:46. That's my best set of this type ever, same for Steve.
Set 2: 3000m warm up, 4 x 100m, 6,5,4,3,2,1 minute efforts, first 3 efforts near maximum threshold (4:10/km for Helen), last 3 efforts above maximum threshold (3:40-3:50/km for Kathy). Jogging in between to regroup. 1500m warm down. All the girls ran well. First set of this type for Minnie.
This afternoon an easy recovery run making it 24km for the day. Tomorrow helping at XC handicap so a long run to event, an easy run in afternoon, another 24km day.
Next set on Monday on track. 2000m in total of short intervals, longer recovery than usual.
Keith down south a secret session (the first in a couple of weeks) 3 x 1000m, well below schedule, still in great shape.
Science: Stress a little bit, recovery enough to adapt to change, raise the bar slightly, rinse and repeat often. Consistency. Patience.
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