Long XC Step Down Intervals
At Stromlo XC circuit. Weather cool, partly cloudy, more wind than usual (enough to make going tough), track not cut for weeks, softish due to sprinkler use.
Three identical sets with Steve and I, Minnie, and Gabe, Helen, Kathy and Anne (I paced this set).
The set: 2500m warm up, 4 x 100m, 2000m (6:31, Steve 6:50), 1500m (4:50, Steve 4:59), 1200m (3:56, Steve 4:05), 800m (2:29, Steve a step ahead), 400m (Steve 66, Me 67). Very solid for both of us except the 1200m which was a little off (into wind twice,less tail wind).
The girls: Helen was easily quickest on all efforts except 2000m (a step behind Anne in 8:50). That's the best Helen has trained this season. Anne a good effort first up. Kathy and Gabe both late nights.
Next Saturday I will be partly tapered. I should run quicker than today. Training this week will be geared towards 800m, 1500m and trying to avoid injury (a juggling act). We will have to wait on the weather to see what sets we do. Tmoz a long recovery run, my last until after Australian Masters Athletics Championships.
My set splits from: Today, season best 2016, pre-2015 World Championships, pre-2015 AMA Championships.
Three identical sets with Steve and I, Minnie, and Gabe, Helen, Kathy and Anne (I paced this set).
The set: 2500m warm up, 4 x 100m, 2000m (6:31, Steve 6:50), 1500m (4:50, Steve 4:59), 1200m (3:56, Steve 4:05), 800m (2:29, Steve a step ahead), 400m (Steve 66, Me 67). Very solid for both of us except the 1200m which was a little off (into wind twice,less tail wind).
The girls: Helen was easily quickest on all efforts except 2000m (a step behind Anne in 8:50). That's the best Helen has trained this season. Anne a good effort first up. Kathy and Gabe both late nights.
Next Saturday I will be partly tapered. I should run quicker than today. Training this week will be geared towards 800m, 1500m and trying to avoid injury (a juggling act). We will have to wait on the weather to see what sets we do. Tmoz a long recovery run, my last until after Australian Masters Athletics Championships.
My set splits from: Today, season best 2016, pre-2015 World Championships, pre-2015 AMA Championships.
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