Short XC Intervals : 800m / 1500m Set
Very early at Stromlo XC circuit with Steve. Dark to begin (no sun yet), weather cloudy, cool, some wind from the east. Track was soft and lush, sprinklers on overnight.
The set: 2500m warm up, 4 x 100m, 1500m pace set: 600m 1:48,500m 1:33,400m 69,300m 53,200m 31 with 90 seconds recovery between efforts. 1000m jog to flush lactate. 800m set: 4 x 200m 32,32,32,32 with 90 seconds recovery. 1000m warm down.
Steve and I were both cumulative 1 second up on the sets (last done 25 January). Wind affected the 600m, 400m and 200m efforts, would have assisted the 500m and 300m efforts. Cross wind on the 200m efforts.
Of me: Fatigued from the long run yesterday. I had to work very hard to keep with Steve. 50 minute slow recovery run this afternoon. 120km last 7 days. Achilles no trouble again, have to be consistent with the neural stretches. 3000m on track Thursday will test it.
The set: 2500m warm up, 4 x 100m, 1500m pace set: 600m 1:48,500m 1:33,400m 69,300m 53,200m 31 with 90 seconds recovery between efforts. 1000m jog to flush lactate. 800m set: 4 x 200m 32,32,32,32 with 90 seconds recovery. 1000m warm down.
Steve and I were both cumulative 1 second up on the sets (last done 25 January). Wind affected the 600m, 400m and 200m efforts, would have assisted the 500m and 300m efforts. Cross wind on the 200m efforts.
Of me: Fatigued from the long run yesterday. I had to work very hard to keep with Steve. 50 minute slow recovery run this afternoon. 120km last 7 days. Achilles no trouble again, have to be consistent with the neural stretches. 3000m on track Thursday will test it.
Comments