Long XC Step Down Intervals
Weather cool to warm, a breeze, cloudy. Track recently cut, not looking too bad given the very hot days we've had.
The set: (1.Steve, Keith and myself ; 2.Minnie on own ; 3.Kathy on own ; 4.Helen and Gabe paced by me in my second set ; 5.Jane on own) 2500m warm up, 4 x 100m, 2000m 6:38 (Steve 6:58, Keith 7:18), 1500m 4:49 (Steve 4:59, Keith 5:22), 1200m 3:53 (Steve 4:02, Keith 4:20), 800m 2:28 (Steve 2:27, Keith 2:45), 400m 67 (Steve 65, Keith 75).
Keith was 27 seconds cumulative quicker than 13 February. Steve was 14 seconds quicker than last week. Helen and Gabe in the 4:20s/km on longer efforts, quicker last 2 efforts.
Of me: I didn't look at watch going through 1000m on first effort, 6:38 is my best effort on this hilly loop in training. I was 27 seconds quicker than last week. I thought it would take 3 weeks to get to this level, it took me just one rest day mid-week. I'm now as quick as I was last session of this type before Australian Masters Championships and World Masters Championships in 2015. There is still plenty of room for improvement. I need some longer sessions on track, longer races in the legs and some lactate sessions. Staying uninjured and getting through the sessions is key.
This morning 20km all up, 100km last 7 days (day off Wednesday). Tomorrow 6.3km ACT Masters Handicap. Mostly on bike path, some gravel. I'll be running flat out, hoping to set a new course record.
The set: (1.Steve, Keith and myself ; 2.Minnie on own ; 3.Kathy on own ; 4.Helen and Gabe paced by me in my second set ; 5.Jane on own) 2500m warm up, 4 x 100m, 2000m 6:38 (Steve 6:58, Keith 7:18), 1500m 4:49 (Steve 4:59, Keith 5:22), 1200m 3:53 (Steve 4:02, Keith 4:20), 800m 2:28 (Steve 2:27, Keith 2:45), 400m 67 (Steve 65, Keith 75).
Keith was 27 seconds cumulative quicker than 13 February. Steve was 14 seconds quicker than last week. Helen and Gabe in the 4:20s/km on longer efforts, quicker last 2 efforts.
Of me: I didn't look at watch going through 1000m on first effort, 6:38 is my best effort on this hilly loop in training. I was 27 seconds quicker than last week. I thought it would take 3 weeks to get to this level, it took me just one rest day mid-week. I'm now as quick as I was last session of this type before Australian Masters Championships and World Masters Championships in 2015. There is still plenty of room for improvement. I need some longer sessions on track, longer races in the legs and some lactate sessions. Staying uninjured and getting through the sessions is key.
This morning 20km all up, 100km last 7 days (day off Wednesday). Tomorrow 6.3km ACT Masters Handicap. Mostly on bike path, some gravel. I'll be running flat out, hoping to set a new course record.
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