Long XC Step Down Intervals
Weather very warm, slight breeze, thankfully the sun didn't appear for very long, stayed behind clouds. Track recently cut, irrigation broken, no puddles today.
The set: (Steve and I) 2500m warm up, 4 x 100m, 2000m 6:49 (Steve 7:08), 1500m 4:52 (Steve 5:01), 1200m 3:59, 800m 2:32 (Steve 2:30), 400m 69 (Steve 67), 3000m warm down. We were both well up on last week, both in good form. It will take three weeks to get into great form.
Kathy and Roger turned up as we finished. Kathy ran 6,5,4,3,2,1 minute intervals.
Of me: Not much sleep last night, very tired this morning. Sitting on 120km last 7 days. It's going to be a hot week for the last days of summer. Next set on Monday morning, long run tomorrow.
The set: (Steve and I) 2500m warm up, 4 x 100m, 2000m 6:49 (Steve 7:08), 1500m 4:52 (Steve 5:01), 1200m 3:59, 800m 2:32 (Steve 2:30), 400m 69 (Steve 67), 3000m warm down. We were both well up on last week, both in good form. It will take three weeks to get into great form.
Kathy and Roger turned up as we finished. Kathy ran 6,5,4,3,2,1 minute intervals.
Of me: Not much sleep last night, very tired this morning. Sitting on 120km last 7 days. It's going to be a hot week for the last days of summer. Next set on Monday morning, long run tomorrow.
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