Short XC Progressive Step Down Lactate Intervals
Weather very warm, no wind, sunny even in late afternoon. The XC track is green and lush but still quick on the inside line. It will slow up in coming days.
The set: 2500m warm up, 4 x 100m, 600m, 500m, 400m, 200m, 4000m warm down. Steve, Kathy and I started together, Minnie a little later as we warmed down. Helen ill, a lergy. Kathy slight muscle strain upper thigh.
Steve and I basically same splits: 600m 1:51-1:52, 500m 1:34-1:35, 400m 69-70, 300m 53-54, 200m 29-30. Recovery was 60 seconds jog 100m.
Steve was 4 seconds up on previous week, my knee managed to keep up. It's not ready yet for full training, some ice post session, will be good for two recovery days.
Weather looks bad for Thursday track, I expect 3000m around 10:00 only, no One Hour?.
The set: 2500m warm up, 4 x 100m, 600m, 500m, 400m, 200m, 4000m warm down. Steve, Kathy and I started together, Minnie a little later as we warmed down. Helen ill, a lergy. Kathy slight muscle strain upper thigh.
Steve and I basically same splits: 600m 1:51-1:52, 500m 1:34-1:35, 400m 69-70, 300m 53-54, 200m 29-30. Recovery was 60 seconds jog 100m.
Steve was 4 seconds up on previous week, my knee managed to keep up. It's not ready yet for full training, some ice post session, will be good for two recovery days.
Weather looks bad for Thursday track, I expect 3000m around 10:00 only, no One Hour?.
Comments