Long XC Step Down Intervals
Weather cool to warm, no wing, sunny after the sun came up. Track cut 10 days ago, rain on Thursday and heavy dew overnight slowed the grass up, shoes water logged as the set went on. Minnie (6km plus strides) and Jane (6,5,4,3,2,1 minute efforts) were both out there.
The set: Steve and myself 2500m warm up, 5 x 100m, 2000m 6:37 (Steve 7:00), 1500m 4:51 (Steve 5:03), 1200m 3:57 (Steve 4:08), 800m 2:29, 400m 67, 2500m warm down. Steve led the 800m and 400m efforts. It's always a struggle to stay with him on the last 2 efforts.
Splits were generally a little slower than last week for both of us with the track being soft and wet. The 2000m PB effort was with dry shoes. Another great set.
Of me: I didn't look at watch going through 1000m on first effort (split was 3:09), 6:37 is again my best effort on this hilly loop in training. I'll go back to the 1000m loop again soon to see if I can push the pace faster without a big climb in it. 130km in the legs this week compared to 98km last week. I didn't feel tired, felt good throughout and really pushed the final 100m of each effort.
Tomorrow is Women and Girls Fun Run. A few of the girls not running this year due to injury or holiday on the coast. I'll do a long run there and back, have a look.
Today Keith did a 5km tempo, forgot his clothes so off to Vinnies. Found a bargain.
The set: Steve and myself 2500m warm up, 5 x 100m, 2000m 6:37 (Steve 7:00), 1500m 4:51 (Steve 5:03), 1200m 3:57 (Steve 4:08), 800m 2:29, 400m 67, 2500m warm down. Steve led the 800m and 400m efforts. It's always a struggle to stay with him on the last 2 efforts.
Splits were generally a little slower than last week for both of us with the track being soft and wet. The 2000m PB effort was with dry shoes. Another great set.
Of me: I didn't look at watch going through 1000m on first effort (split was 3:09), 6:37 is again my best effort on this hilly loop in training. I'll go back to the 1000m loop again soon to see if I can push the pace faster without a big climb in it. 130km in the legs this week compared to 98km last week. I didn't feel tired, felt good throughout and really pushed the final 100m of each effort.
Tomorrow is Women and Girls Fun Run. A few of the girls not running this year due to injury or holiday on the coast. I'll do a long run there and back, have a look.
Today Keith did a 5km tempo, forgot his clothes so off to Vinnies. Found a bargain.
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