Long XC Step Down Intervals
Some rain overnight, the track was mostly dry. Weather still, warm, humid. Large group this morning (nine of us), set recovery interval long enough so we could re-group after each effort. A large difference in running speed. We used the hilly 2500m loop now track has stopped. Loads of athletes out there including Deek with some young indigenous running athletes.
The set: 3000m warm up, 4 x 100m strides, 6,5,4,3,2,1 minute efforts with 2 minutes jog recovery to re-group (fastest jogs back, slowest jogs forward, everyone meets in the middle), 1500m warm down.
Of me: My first effort was spot on 3:20/km, maintained that through to the final two efforts an increase in speed, the last 1 minute full gas.
This afternoon another run to take volume last 7 days to 120km and an average of 111km per week for April (including taper for AMA Championships). It's my 16th consecutive month of average 110km+. Tomorrow a long recovery run. Next set on Tuesday with short XC intervals at 5000m pace.
The set: 3000m warm up, 4 x 100m strides, 6,5,4,3,2,1 minute efforts with 2 minutes jog recovery to re-group (fastest jogs back, slowest jogs forward, everyone meets in the middle), 1500m warm down.
Of me: My first effort was spot on 3:20/km, maintained that through to the final two efforts an increase in speed, the last 1 minute full gas.
This afternoon another run to take volume last 7 days to 120km and an average of 111km per week for April (including taper for AMA Championships). It's my 16th consecutive month of average 110km+. Tomorrow a long recovery run. Next set on Tuesday with short XC intervals at 5000m pace.
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