Long XC Step Down Intervals with Tactics and Change of Pace Scenarios
Stromlo this morning a crisp 6 degrees, sunny, slight breeze. We were greeted by a surprise balloon fest when 30 of them decided to use the criterium track as a take off pad.
Jane started her set (6,5,4,3,2,1 minute intervals) before Steve and myself. Carol same set a little later.
Steve and myself the usual set with tactics and change of pace scenarios used on the 1500m and 1200m intervals.
Set 1: 2500m warm up, 4 x 100m strides, 2000m (flat out)6:32, Steve 6:52 (equal PB), 1500m 5:13 (with frequent surges and change of pace on hilly loop), 1200m 3:55 (with fast start, moderate middle on down section, hard attack, flat out to finish), 800m 2:38 (cruise), 300m 54 (cruise), 1500m warm down.
Set 2: (with Kathy, Helen and Gabe): 2500m warm up, 4 x 100m strides, 4000m out and back on hilly section with change of pace and short recovery, 1500m warm down.
Tomorrow back at Stromlo for a 4000m (Steve) or 8000m XC handicap with the club. Today's variation to cater for that plus aid recovery from Thursday's 5000m race. I expect our short session to be done on Tuesday, possibly on track if it can be organised.
Jane started her set (6,5,4,3,2,1 minute intervals) before Steve and myself. Carol same set a little later.
Steve and myself the usual set with tactics and change of pace scenarios used on the 1500m and 1200m intervals.
Set 1: 2500m warm up, 4 x 100m strides, 2000m (flat out)6:32, Steve 6:52 (equal PB), 1500m 5:13 (with frequent surges and change of pace on hilly loop), 1200m 3:55 (with fast start, moderate middle on down section, hard attack, flat out to finish), 800m 2:38 (cruise), 300m 54 (cruise), 1500m warm down.
Set 2: (with Kathy, Helen and Gabe): 2500m warm up, 4 x 100m strides, 4000m out and back on hilly section with change of pace and short recovery, 1500m warm down.
Tomorrow back at Stromlo for a 4000m (Steve) or 8000m XC handicap with the club. Today's variation to cater for that plus aid recovery from Thursday's 5000m race. I expect our short session to be done on Tuesday, possibly on track if it can be organised.
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