Short XC Progressive Lactate Intervals
Weather warm, windy, sunny. 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 and I started together. Minnie ran later.
My splits: 600m 1:49, 500m 1:34, 400m 66, 300m 55, 200m 30. Recovery was 60 seconds jog 100m. Much quicker splits to last week and felt great. Wind helped the 600m and 400m, hindered the 500m and 300m. Helen splits: 600m 2:17, 500m 2:02, 400m 88, 300m 75, 200m 41. That's Helen's best lactate set this year.
Thursday at track will be a 3000m / 5000m around dusk. There could be some wind but fine otherwise. I'll give the 5000m a crack, won't expect too much. See what happens. Yesterday was a lower threshold 22km run in the forest, my 6th long run in 8 days. Still sitting on 140km last 7 days.
The set: 2500m warm up, 4 x 100m, 600m, 500m, 400m, 200m, 1500m warm down. Helen and I started together. Minnie ran later.
My splits: 600m 1:49, 500m 1:34, 400m 66, 300m 55, 200m 30. Recovery was 60 seconds jog 100m. Much quicker splits to last week and felt great. Wind helped the 600m and 400m, hindered the 500m and 300m. Helen splits: 600m 2:17, 500m 2:02, 400m 88, 300m 75, 200m 41. That's Helen's best lactate set this year.
Thursday at track will be a 3000m / 5000m around dusk. There could be some wind but fine otherwise. I'll give the 5000m a crack, won't expect too much. See what happens. Yesterday was a lower threshold 22km run in the forest, my 6th long run in 8 days. Still sitting on 140km last 7 days.
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