Long XC Step Down Intervals ; Short XC Step Down Intervals ; Keith in Bega
This morning up later than usual at Stromlo. It was cool and windy. I met Steve, Minnie turned up 30 minutes later.
The set: Usual long interval set we have been doing. 6,5,4,3,2,1 minute intervals, 60 seconds jog recovery. Being cooler all the efforts were consistent today. The wind was stiff enough to slow things up when against it, could feel the pace lift when it was behind us. The usual 2500m warm up plus 4 x 100m strides, up hill today with the wind.
Just as Steve and I finished Kathy, Alison and 21yo Norwegian girl arrived. We did a warm down (warm up for the girls), more strides and into the shorter set. I did the pace work in front of them starting at 3:14/km, speeding up through the set with a final 200m in 31. The set: 600m, 500m, 400m, 300m, 200m with 90 seconds walk recovery. We took pulses during recovery to ensure nobody was being overworked.
Of me: Solid through the first set, running just over maximum threshold for most of it. Set two relaxed but quicker than I had run in the previous set. 18km for the morning. I won't be doing much of a loosener this afternoon. Long run tmoz. Next set Monday. Short XC step down intervals: 800m, 700m, 600m, 500m, 400m, 300m, 200m, 90 seconds jog recovery taking pulse.
Keith in Bega on grass track, warm down there, no breeze at 630am. Usual warm up and warm down with 100m strides in 20 seconds. 700m 2:21, 2000m 7:07, 300m 57 seconds to finish. A nice set for Keith.
Post training brunch was Minnie and myself with Bella and Jaffa (Helen's dog, on holidays). We all enjoyed it.
The set: Usual long interval set we have been doing. 6,5,4,3,2,1 minute intervals, 60 seconds jog recovery. Being cooler all the efforts were consistent today. The wind was stiff enough to slow things up when against it, could feel the pace lift when it was behind us. The usual 2500m warm up plus 4 x 100m strides, up hill today with the wind.
Just as Steve and I finished Kathy, Alison and 21yo Norwegian girl arrived. We did a warm down (warm up for the girls), more strides and into the shorter set. I did the pace work in front of them starting at 3:14/km, speeding up through the set with a final 200m in 31. The set: 600m, 500m, 400m, 300m, 200m with 90 seconds walk recovery. We took pulses during recovery to ensure nobody was being overworked.
Of me: Solid through the first set, running just over maximum threshold for most of it. Set two relaxed but quicker than I had run in the previous set. 18km for the morning. I won't be doing much of a loosener this afternoon. Long run tmoz. Next set Monday. Short XC step down intervals: 800m, 700m, 600m, 500m, 400m, 300m, 200m, 90 seconds jog recovery taking pulse.
Keith in Bega on grass track, warm down there, no breeze at 630am. Usual warm up and warm down with 100m strides in 20 seconds. 700m 2:21, 2000m 7:07, 300m 57 seconds to finish. A nice set for Keith.
Post training brunch was Minnie and myself with Bella and Jaffa (Helen's dog, on holidays). We all enjoyed it.
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