Stromlo XC 5000m Paced Intervals : 5 x 600m

Back to Stromlo again on consecutive days. Weather cloudy, cool and a little wind. No spikes again (resting the feet), just Helen and myself.

The set: Long warm up, 4 x 100m strides, 5 x 600m efforts all in the range 3:05-3:08/km, long warm down. Helen was in the range 4:05-4:08/km. Both of us running well.

Next set on Thursday, waiting to see what venue and weather, it may be on track, maybe not. We race ACT Masters XC Handicap 10km on Sunday with a lighter 5000m paced session on Saturday. Following weekend is Canberra Times Fun Run 10km and a taper week before that.

Comments

Post a Comment

Popular posts from this blog

Big Weather Event Brewing ; Indoor Training ; Australian Masters Athletics Championships Mixed XC race

Image
A big weather event is brewing for much of my local area this afternoon and weekend. Up to 100mm predicted to fall with damaging winds. I've been through a few of these periods now. I've started setting up for indoor training. This morning a quick trip to the shop for supplies that the puppy will eat, another short run solo, and a short puppy training session of fetch the ball. I ran 80 minutes just before the weather arrived. Tassie Masters Athletics posted this video from the Australian Masters Athletics Championships mixed XC race a few days ago on their Youtube site. A great memory from such a great event.
Read more