Long XC Step Down Intervals
Track wet and slow, drizzle most of session, cloudy, cool, humid, just a breeze.
The set: 2500m warm up, 4 x 100m, 6,5,4,3,2,1 minute intervals, 1 minute jog recovery (2 minutes for 2nd set), warm down. I ran with Steve on set 1, Gabe, Helen, Kathy, Mia on set 2, Minnie ran on her own in between sets.
Set 2 began at 4:15/km, increased in final three efforts to well under 4:00/km. Set 1 started at 3:20/km, held that pace until final effort of 400m in 69-70 seconds. We finished the set with brunch after a change of clothes and shower.
Keith in Bega warm up, 5 x 100m, 1200m 3:58, 830m 2:43, 1000m 3:20. It was Parkrun volunteer day for Keith.
Of me: My set done 10 seconds/km quicker than last week. A slightly sore calf from Thursday on track, nothing to be concerned about. Track next Thursday is 3000m and 1500m. I'll probably only do the 3000m. I may run a 5km road event on Tuesday. Long recovery run tomorrow.
The set: 2500m warm up, 4 x 100m, 6,5,4,3,2,1 minute intervals, 1 minute jog recovery (2 minutes for 2nd set), warm down. I ran with Steve on set 1, Gabe, Helen, Kathy, Mia on set 2, Minnie ran on her own in between sets.
Set 2 began at 4:15/km, increased in final three efforts to well under 4:00/km. Set 1 started at 3:20/km, held that pace until final effort of 400m in 69-70 seconds. We finished the set with brunch after a change of clothes and shower.
Keith in Bega warm up, 5 x 100m, 1200m 3:58, 830m 2:43, 1000m 3:20. It was Parkrun volunteer day for Keith.
Of me: My set done 10 seconds/km quicker than last week. A slightly sore calf from Thursday on track, nothing to be concerned about. Track next Thursday is 3000m and 1500m. I'll probably only do the 3000m. I may run a 5km road event on Tuesday. Long recovery run tomorrow.
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