Short XC Progressive Lactate Intervals ; Keith in Bemboka
Weather very warm, some wind from the west, sunny at midday. The XC track is green and lush after recent rain, freshly cut just before we ran. Still on the slow side.
The set: 2500m warm up, 4 x 100m, 600m, 500m, 400m, 200m, 1500m warm down. Helen, Kathy and I started together. Minnie ran later in the day. Steve sometime during the day.
My splits: 600m 1:52, 500m 1:37, 400m 68, 300m 54, 200m 30. Recovery was 60 seconds jog 100m. Similar splits to last week, could have been quicker with Steve to chase. Wind helped the 600m and 400m, hindered the 500m and 300m. Helen was next in the pecking order all efforts, Kathy not far behind her.
I did my set after having run for two hours in the morning. It wasn't planned. I was relieved of community service which would have been a 4 week nightmare just before the session. That makes 80km last 3 days, 143km last 7 days.
So no 5km road event for me on Tuesday. It will be hot for the 3000m track on 6pm Thursday and probably windy. The following month has three 5000m track races all of which will be run at 8pm which will tune me up for a half marathon in January.
Keith in Bemboka 2 x 300m + 100m. Splits: 55,56,56,16,54,59,53,16. Odds were down hill into wind, evens up hill tail wind.
The set: 2500m warm up, 4 x 100m, 600m, 500m, 400m, 200m, 1500m warm down. Helen, Kathy and I started together. Minnie ran later in the day. Steve sometime during the day.
My splits: 600m 1:52, 500m 1:37, 400m 68, 300m 54, 200m 30. Recovery was 60 seconds jog 100m. Similar splits to last week, could have been quicker with Steve to chase. Wind helped the 600m and 400m, hindered the 500m and 300m. Helen was next in the pecking order all efforts, Kathy not far behind her.
I did my set after having run for two hours in the morning. It wasn't planned. I was relieved of community service which would have been a 4 week nightmare just before the session. That makes 80km last 3 days, 143km last 7 days.
So no 5km road event for me on Tuesday. It will be hot for the 3000m track on 6pm Thursday and probably windy. The following month has three 5000m track races all of which will be run at 8pm which will tune me up for a half marathon in January.
Keith in Bemboka 2 x 300m + 100m. Splits: 55,56,56,16,54,59,53,16. Odds were down hill into wind, evens up hill tail wind.
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