1500m XC Set : 3 x 600m + 300m
This morning at Stromlo with Helen. Weather warm, partly cloudy with some wind.
The set: 2600m warm up, 5 x 100m strides, 3 x 600m + 300m (1:45, 1:43, 1:43, 49), 1500m warm down. Helen splits: 2:21, 2:17, 2:15, ??. A brown snake on track reduced one 600m effort to 300m. Splits for both of us were quick, second fastest set for both of us. Only thing missing is top end speed. I will introduce some shorter lactate efforts in a couple of weeks.
This afternoon and easy 45 minute recovery run when the weather is cooler.
Next set on Thursday with 2000m, 1500m, 1200m, 800m, 400m step down or similar.
The set: 2600m warm up, 5 x 100m strides, 3 x 600m + 300m (1:45, 1:43, 1:43, 49), 1500m warm down. Helen splits: 2:21, 2:17, 2:15, ??. A brown snake on track reduced one 600m effort to 300m. Splits for both of us were quick, second fastest set for both of us. Only thing missing is top end speed. I will introduce some shorter lactate efforts in a couple of weeks.
This afternoon and easy 45 minute recovery run when the weather is cooler.
Next set on Thursday with 2000m, 1500m, 1200m, 800m, 400m step down or similar.
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