Stromlo 5000m Paced Intervals : 3 x 700m ; Keith in Bemboka Long XC Step Down Intervals
At Stromlo XC circuit, same set as last week, similar conditions with some wind, cool and cloudy.
The set: 17km all up including 5 x 100m strides and 3 x 700m on undulating and technical XC circuit. Splits: 2:13, 2:09, 2:10 (3:10/km,3:04/km,3:05/km). All efforts were better than last week. That's a good sign. I could feel in my legs 140km in last 7 days. I'll need to cut back the volume hard over the next few days to get that loose feeling in the legs again.
Helen also did same same, almost identical times to last week. She is still going well.
Keith in Bemboka did 2000m 7:20, 1500m 5:20s, 1200m 4:35, 800m 2:52, 420m 80. Set was done on undulating terrain and his feeling was relaxed.
Next set on Thursday with a tempo 2000m.
The set: 17km all up including 5 x 100m strides and 3 x 700m on undulating and technical XC circuit. Splits: 2:13, 2:09, 2:10 (3:10/km,3:04/km,3:05/km). All efforts were better than last week. That's a good sign. I could feel in my legs 140km in last 7 days. I'll need to cut back the volume hard over the next few days to get that loose feeling in the legs again.
Helen also did same same, almost identical times to last week. She is still going well.
Keith in Bemboka did 2000m 7:20, 1500m 5:20s, 1200m 4:35, 800m 2:52, 420m 80. Set was done on undulating terrain and his feeling was relaxed.
Next set on Thursday with a tempo 2000m.
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