Long XC Step Down Intervals ; Kathy and Mia on Coast
Steve and I up early at Stromlo. Keith also this morning down south. All doing the same set. It was sunny and hot.
The set: 2500m warm up, 4 x 100m, 6,5,4,3,2,1 minute efforts, 60 seconds jog recovery, 2000m warm down.
Keith in his set ran 6min 1690m, 5min 1330m, 4min 1090m, 3min 760m, 2min 540m, 1min 290m. He ran some PB splits, average splits and slower splits, much like us. Hotter the core temp, slower the split.
Steve and I quicker than previous set, slower on second last effort. Final 1 min was 400m in 71. I was through 1km in 3:13 on first effort, made 1800m in 6min. Lost a lot of fluid out there.
Kathy on coast ran a hard set with nice views. Mia also on coast drowned her IPhone.
That's it for 2015. Best wishes for all of us in 2016. It's an Olympic year, a year World Masters Athletics Championships are here in OZ, Australian Masters Athletics Championships in Adelaide. My racing season begins next Sunday in Hobart with the Australian Masters Half Marathon Championships. I get some quality tourist time in France and Switzerland watching the Tour de France, my first race day begins at Mt Ventoux. It will be a long and fun year.
The set: 2500m warm up, 4 x 100m, 6,5,4,3,2,1 minute efforts, 60 seconds jog recovery, 2000m warm down.
Keith in his set ran 6min 1690m, 5min 1330m, 4min 1090m, 3min 760m, 2min 540m, 1min 290m. He ran some PB splits, average splits and slower splits, much like us. Hotter the core temp, slower the split.
Steve and I quicker than previous set, slower on second last effort. Final 1 min was 400m in 71. I was through 1km in 3:13 on first effort, made 1800m in 6min. Lost a lot of fluid out there.
Kathy on coast ran a hard set with nice views. Mia also on coast drowned her IPhone.
That's it for 2015. Best wishes for all of us in 2016. It's an Olympic year, a year World Masters Athletics Championships are here in OZ, Australian Masters Athletics Championships in Adelaide. My racing season begins next Sunday in Hobart with the Australian Masters Half Marathon Championships. I get some quality tourist time in France and Switzerland watching the Tour de France, my first race day begins at Mt Ventoux. It will be a long and fun year.
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