Pacing Session : 5000m
I'm still recovering from the 10km road race on Saturday. A chance to help pace the others. This afternoon at two venues, first Steve then Kathy and Helen.
The set: Warm up, 4 x 100m strides, 2 x 200m strides. Steve on track: 3 x 800m (2:37, 2:37, 2:29 [last 400 72]) with 200m float recovery 60 seconds. Warm down. I paced until last 500m using beeping watch every 100m. Great set from Steve.
Same set with Kathy and Helen on grass at Stromlo. 3 x 800m splits paced at 4:20/km, 4 seconds under schedule, spot on schedule, 8 seconds under schedule last 800m with Helen pushing on last 300m.
Next set on Thursday, something longer on track.
The set: Warm up, 4 x 100m strides, 2 x 200m strides. Steve on track: 3 x 800m (2:37, 2:37, 2:29 [last 400 72]) with 200m float recovery 60 seconds. Warm down. I paced until last 500m using beeping watch every 100m. Great set from Steve.
Same set with Kathy and Helen on grass at Stromlo. 3 x 800m splits paced at 4:20/km, 4 seconds under schedule, spot on schedule, 8 seconds under schedule last 800m with Helen pushing on last 300m.
Next set on Thursday, something longer on track.
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