Keith in Bega 4 x 600m ; Me in ANU 1500m-800m Paced Session 8 x 200m
Keith in Bega after warm up 5 x 100m 17-18 seconds, 4 x 600m 1:57-1:59, warm down.
Yesterday I skipped the session at Stromlo ran 18km again. I did pace Helen through a series of 10 x 100m efforts at 5000m race pace just to keep the legs going while still recovering from City2Surf 14km
Today I felt much better, after warm up 8 x 200m efforts on grass with 60 seconds jog recovery, started at 1500m pace or 36 seconds, reducing every effort until under 800m pace or 29 seconds, warm down recovery. In afternoon another 60 minute run, 18km for day again.
I'll try to fit in a session tomorrow before watching the Australian Cross Country Championships at Stromlo.
Yesterday I skipped the session at Stromlo ran 18km again. I did pace Helen through a series of 10 x 100m efforts at 5000m race pace just to keep the legs going while still recovering from City2Surf 14km
Today I felt much better, after warm up 8 x 200m efforts on grass with 60 seconds jog recovery, started at 1500m pace or 36 seconds, reducing every effort until under 800m pace or 29 seconds, warm down recovery. In afternoon another 60 minute run, 18km for day again.
I'll try to fit in a session tomorrow before watching the Australian Cross Country Championships at Stromlo.
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