Short XC Progressive Intervals
Weather warm to hot, windy, sunny. Track hasn't grown grass in the last week, a sign it is drying out and getting quicker. No rain on the radar for the next week.
The set: 2000m warm up, 4 x 100m, 4 x 500m, 2000m warm down. Recovery was longer than normal to flush lactate and increase speed. The longer recovery worked.
Splits: Helen: 1:55, 1:55, 1:54, 1:48. Me: 1:29, 1:27, 1:26, 1:25. Felt great again.
An easy recovery run in the afternoon. Two recovery days to follow, the second with some 100-200m strides.
Track on Thursday will be an 800m handicap followed by a 3000m handicap later in the evening. I'm in better shape this year than last for the 800m. If I get out quick it should be sub 2:15 from lane 2, although it could be windy.
That's it for November, another 120km+ weekly average, 11th consecutive month 110km+. I had a slack weekend of training and glad of it.
The set: 2000m warm up, 4 x 100m, 4 x 500m, 2000m warm down. Recovery was longer than normal to flush lactate and increase speed. The longer recovery worked.
Splits: Helen: 1:55, 1:55, 1:54, 1:48. Me: 1:29, 1:27, 1:26, 1:25. Felt great again.
An easy recovery run in the afternoon. Two recovery days to follow, the second with some 100-200m strides.
Track on Thursday will be an 800m handicap followed by a 3000m handicap later in the evening. I'm in better shape this year than last for the 800m. If I get out quick it should be sub 2:15 from lane 2, although it could be windy.
That's it for November, another 120km+ weekly average, 11th consecutive month 110km+. I had a slack weekend of training and glad of it.
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