Long XC Step Down Intervals
The weather very warm, no wind to speak of, sunny. Grass not cut for almost two weeks, no rain so has barely grown. Surface similar speed to last week.
An early start today with Minnie, Helen, Kathy and myself. Gabe and Mia started 30 minutes later when we had finished our set. Steve still on the mend, ran 10km in 46 minutes a couple of days ago.
The set: 5000m warm up, 4 x 100m, 6,5,4,3,2,1 minute efforts with 2 minutes jog recovery, 2500m warm down.
As usual the girls were all close together. Helen the quickest with first group, went through first 1000m in 4:17. Mia starting later 1000m in around 4:00, quicker than last week.
Of me: No pacing the girls today, I was at maximum threshold from the start and over maximum threshold for the last three efforts. In the 6 minute effort I was through 1000m in 3:13 which is almost identical to last week. I was fatigued from Thursday's efforts but had some good running form for the whole session. Last effort went through 300m in 51 seconds.
Coffee outdoors post session with the dog and a very long table.
This afternoon a long warm down. Tmoz and early long run. Next two Thursday's will be a 3000m or 5000m at the right time of evening. I'll be looking for two solid runs leading up to half marathon in January.
An early start today with Minnie, Helen, Kathy and myself. Gabe and Mia started 30 minutes later when we had finished our set. Steve still on the mend, ran 10km in 46 minutes a couple of days ago.
The set: 5000m warm up, 4 x 100m, 6,5,4,3,2,1 minute efforts with 2 minutes jog recovery, 2500m warm down.
As usual the girls were all close together. Helen the quickest with first group, went through first 1000m in 4:17. Mia starting later 1000m in around 4:00, quicker than last week.
Of me: No pacing the girls today, I was at maximum threshold from the start and over maximum threshold for the last three efforts. In the 6 minute effort I was through 1000m in 3:13 which is almost identical to last week. I was fatigued from Thursday's efforts but had some good running form for the whole session. Last effort went through 300m in 51 seconds.
Coffee outdoors post session with the dog and a very long table.
This afternoon a long warm down. Tmoz and early long run. Next two Thursday's will be a 3000m or 5000m at the right time of evening. I'll be looking for two solid runs leading up to half marathon in January.
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