Sallanches : Short XC Pacing Intervals : 1500m - 10000m ; Keith in Bemboka

Yesterday evening a second run as recovery to Lac de Passy and return, a swim and picnic as well.

This morning some more short XC intervals using those 50 metre posts as a guide. The set: 25 minute warm up, 2 x 50m, 4 x 200m (38,37,36,35), 2 x 300m (54,53), 800m (2:40) (all with 100m jog recovery), long warm down, 85 minutes all up.

We are moving hotels today, maybe an afternoon run to explore the new scenery. Thunderstorms are on the way in coming days. Might cause some problems for the running.

Keith in Bemboka did a ladder as follows: 200m,400m,600m,800m,1000m,1000m,800m,600m,400m,200m all with 200m jog recovery. The first and last 200m,400m on track at 3:00/km pace for the first 200m and 3:02 the last one and 3:15 pace for the first 400m and 3:14 pace the last 400m. All else was at 3:40 pace give or take 5 seconds depending on hills.

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