Long XC Step Down Intervals
Weather warm, no wind, sunny after the sun came up. Track cut 17 days ago, rain on Thursday and heavy dew overnight slowed the grass up, shoes water logged as the set went on, no hard line, bugs in eyes and mouth everywhere...the track is slow. Jane (6,5,4,3,2,1 minute efforts) was out there with us. Kathy and Helen arrived after Steve and I did our set.
The set: Steve and myself 2500m warm up, 5 x 100m, 2000m 6:29 (Steve 7:01), 1500m 4:49 (Steve 5:00ish), 1200m 3:53 (Steve 4:00ish), 800m 2:27, 400m 69, 2500m warm down. Steve led the 800m and 400m efforts, finished a step ahead on each, same time. Once again Steve pushing me last two efforts.
Splits were much quicker than last week even though the track is slower. 2000m top loop PB effort of 6:29 compared to 6:37 on the hilly loop we had been using. Another great set. No risk taken with the final 400m.
Of me: The set equal to my best ever set done in March 2015 and quicker than my last pre-World Championships set done in June 2015 and done on a soggy track this morning. 121km last 7 days.
Helen and Kathy did same set. Kathy was going great. Helen continues to improve each week, slowly coming back into good form.
Everything is looking good. So what is missing? Finding rhythm on the track and some quality longer sessions at <3:10km (5000m pace). Longer races of 8-10km are needed. Dropping 1-2kg will help. Some race days when the temperature is below 30 degrees and without thunderstorms. It should come next week.
Tomorrow a long run to watch the balloons take off. Next set on Monday 3 x 1000m in around 3:10.
The set: Steve and myself 2500m warm up, 5 x 100m, 2000m 6:29 (Steve 7:01), 1500m 4:49 (Steve 5:00ish), 1200m 3:53 (Steve 4:00ish), 800m 2:27, 400m 69, 2500m warm down. Steve led the 800m and 400m efforts, finished a step ahead on each, same time. Once again Steve pushing me last two efforts.
Splits were much quicker than last week even though the track is slower. 2000m top loop PB effort of 6:29 compared to 6:37 on the hilly loop we had been using. Another great set. No risk taken with the final 400m.
Of me: The set equal to my best ever set done in March 2015 and quicker than my last pre-World Championships set done in June 2015 and done on a soggy track this morning. 121km last 7 days.
Helen and Kathy did same set. Kathy was going great. Helen continues to improve each week, slowly coming back into good form.
Everything is looking good. So what is missing? Finding rhythm on the track and some quality longer sessions at <3:10km (5000m pace). Longer races of 8-10km are needed. Dropping 1-2kg will help. Some race days when the temperature is below 30 degrees and without thunderstorms. It should come next week.
Tomorrow a long run to watch the balloons take off. Next set on Monday 3 x 1000m in around 3:10.
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