Middle Distance XC Intervals : 800m, 1500m ; Keith attacked by toy dog
Early at Stromlo XC circuit again with Steve. Weather cloudy, cool, no wind to speak of.
Our first middle distance set of this training block. We'll move it to the track for future sessions. Today a small step in building up the form slowly without getting injured.
The set: 2500m warm up, 4 x 100m, 1500m pace set: 600m 1:47,500m 1:33,400m 69,300m 53,200m 30 with 90 seconds recovery between efforts. 1000m jog to flush lactate. 800m set: 4 x 200m 33,32,33,32 with 90 seconds recovery. 1000m warm down.
Being on an undulating XC circuit hard to gauge efforts on the 1500m set although it is the quickest cumulative set this season. The 200m set was flattish, one direction quicker than the other. We will get a better idea where we are at next week on track.
Helen ran 3 x 1000m at Stromlo in 4:17, 4:15, 4:11. Minimal running for a month, is on the way back to good form again. Minnie the same short set Steve and I did earlier in the day. Keith also ran same short set with 800, 700m efforts as well. Form was down a little, possibly due to being attacked by a toy dog.
Nothing but easy running until the 10000m event on Thursday evening except a tempo 2000m on track possibly tomorrow. Still sitting on 120km+ this week.
Our first middle distance set of this training block. We'll move it to the track for future sessions. Today a small step in building up the form slowly without getting injured.
The set: 2500m warm up, 4 x 100m, 1500m pace set: 600m 1:47,500m 1:33,400m 69,300m 53,200m 30 with 90 seconds recovery between efforts. 1000m jog to flush lactate. 800m set: 4 x 200m 33,32,33,32 with 90 seconds recovery. 1000m warm down.
Being on an undulating XC circuit hard to gauge efforts on the 1500m set although it is the quickest cumulative set this season. The 200m set was flattish, one direction quicker than the other. We will get a better idea where we are at next week on track.
Helen ran 3 x 1000m at Stromlo in 4:17, 4:15, 4:11. Minimal running for a month, is on the way back to good form again. Minnie the same short set Steve and I did earlier in the day. Keith also ran same short set with 800, 700m efforts as well. Form was down a little, possibly due to being attacked by a toy dog.
Nothing but easy running until the 10000m event on Thursday evening except a tempo 2000m on track possibly tomorrow. Still sitting on 120km+ this week.
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