Short Progressive Step Down Track Intervals
Weather hot, windy, sunny, low humidity. At track today rather than cross country. Helen away, replaced by Mia with regular Kathy, both W60+.
The set: 2500m warm up, 4 x 100m (19,16,15,16), 600m 1:49, 500m 1:30, 400m 71, 300m 51, 200m 32. 1500m warm down. Mia and Kathy both ran great splits, 3:50/km on 500m effort and quicker from there.
The track was full of athletes, I couldn't give 100% for safety sake and just as well. A tough set with no set-backs. It will be in the 30s and getting hotter all week. There are also three Christmas parties. I'll have to do the bulk of my running in the morning or the week will be cactus.
The set: 2500m warm up, 4 x 100m (19,16,15,16), 600m 1:49, 500m 1:30, 400m 71, 300m 51, 200m 32. 1500m warm down. Mia and Kathy both ran great splits, 3:50/km on 500m effort and quicker from there.
The track was full of athletes, I couldn't give 100% for safety sake and just as well. A tough set with no set-backs. It will be in the 30s and getting hotter all week. There are also three Christmas parties. I'll have to do the bulk of my running in the morning or the week will be cactus.
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