Short Intervals : 1500m Set ; Other sets
Very early at Stromlo XC circuit with Steve. Very dark in the warm up, some fog and dew, no wind. Track in lush and soft with the dew.
The set: 2500m warm up, 4 x 100m, 1500m pace set: 600m 1:45,500m 1:30,300m 51,300m 53,200m 29 with 90 seconds recovery between efforts. 3000m warm down. 600m and 200m quicker than last week, second of the 300s 2 seconds slower.
As usual for the last few weeks Steve and I have been pushing each other on for all the efforts. Not quite racing but not far from it.
Thursday an option of 1500m or 3000m / 5000m. If the weather allows I will do both the 1500m and 3000m or 5000m. Once again it will be hot all week. This is very not normal for March.
In the afternoon another set same venue with Helen. 3 x 600m at 4:00-4:10/km but main focus on running technique. No Australian Masters Athletics Championships for Helen but will do Worlds in Perth. Plenty of time for some minor tweaks.
Keith on the River Road 800m 2:38, 600m 2:02, 410m 79, 240m 41. Wind and terrain was variable but crucially in the shade.
Enlighten is on in town for the next week...after that the Balloon festival.
The set: 2500m warm up, 4 x 100m, 1500m pace set: 600m 1:45,500m 1:30,300m 51,300m 53,200m 29 with 90 seconds recovery between efforts. 3000m warm down. 600m and 200m quicker than last week, second of the 300s 2 seconds slower.
As usual for the last few weeks Steve and I have been pushing each other on for all the efforts. Not quite racing but not far from it.
Thursday an option of 1500m or 3000m / 5000m. If the weather allows I will do both the 1500m and 3000m or 5000m. Once again it will be hot all week. This is very not normal for March.
In the afternoon another set same venue with Helen. 3 x 600m at 4:00-4:10/km but main focus on running technique. No Australian Masters Athletics Championships for Helen but will do Worlds in Perth. Plenty of time for some minor tweaks.
Keith on the River Road 800m 2:38, 600m 2:02, 410m 79, 240m 41. Wind and terrain was variable but crucially in the shade.
Enlighten is on in town for the next week...after that the Balloon festival.
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