Stromlo 5000m Paced XC Intervals ; Keith in Bemboka and Tathra
Cold, very windy and some rain about. The surface at Stromlo has softened up again, much slower than on the weekend. Helen and I again today, Kathy was at the track.
The set: 2500m warm up, 5 x 100m strides, 5000m done as 600m, 4 x 900m, 300m with 100m jog between efforts. Helen was at around 4:10/km on her efforts, I was at 3:05/km wearing racing flats instead of the training shoes I had been wearing. Spikes would have been quicker again. A little slippery out there. Warm down took it to 15km for the day. I've started my 10 day taper for Canberra Times 10.1km Fun Run. Currently sitting on 125km last 7 days. Next set on Saturday will be the full Stromlo set of 2000m, 1500m, 1200m, 800m, 400m all timed using a beeping watch. I'll know where I am at after that session. I feel good.
Keith in Bemboka and Tathra. Tuesday in Bemboka 5 x 1000m at 3:40-3:50/km with 60 seconds recovery. Thursday in Tathra 10 x 150m-200m at 2:55-3:05/km with 100m jog recovery.
The set: 2500m warm up, 5 x 100m strides, 5000m done as 600m, 4 x 900m, 300m with 100m jog between efforts. Helen was at around 4:10/km on her efforts, I was at 3:05/km wearing racing flats instead of the training shoes I had been wearing. Spikes would have been quicker again. A little slippery out there. Warm down took it to 15km for the day. I've started my 10 day taper for Canberra Times 10.1km Fun Run. Currently sitting on 125km last 7 days. Next set on Saturday will be the full Stromlo set of 2000m, 1500m, 1200m, 800m, 400m all timed using a beeping watch. I'll know where I am at after that session. I feel good.
Keith in Bemboka and Tathra. Tuesday in Bemboka 5 x 1000m at 3:40-3:50/km with 60 seconds recovery. Thursday in Tathra 10 x 150m-200m at 2:55-3:05/km with 100m jog recovery.
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