Long Runs ; Stromlo XC Intervals 4 x 600m ; Keith in Bega
Last two days long recovery runs of 90-100 minutes. The weather has turned awful again with strong winds 60kph plus and drizzle.
Today after my long run a set at Stromlo on the cross country circuit. We had to alter the course after the first effort when the magpie dive bombed us both, quite a feat in such high winds. Track was looking green again, still very soft and slow.
The set: 2500m warm up, 5 x 100m, 4 x 600m efforts (Helen at 4:05/km, myself at 3:05/km), 2500m warm down.
Keith in Bega 1600m warm up, 4 x 100m in 17 seconds, 800m walk bends run straight, 3 x 200m (38,40,39), 2 x 300m (59,58), 400m 81, 1600m warm down.
Images from my long run.
Today after my long run a set at Stromlo on the cross country circuit. We had to alter the course after the first effort when the magpie dive bombed us both, quite a feat in such high winds. Track was looking green again, still very soft and slow.
The set: 2500m warm up, 5 x 100m, 4 x 600m efforts (Helen at 4:05/km, myself at 3:05/km), 2500m warm down.
Keith in Bega 1600m warm up, 4 x 100m in 17 seconds, 800m walk bends run straight, 3 x 200m (38,40,39), 2 x 300m (59,58), 400m 81, 1600m warm down.
Images from my long run.
Comments