Stromlo XC Intervals : 4 x 200m Lactate XC Intervals ; 3-4 x 600m XC Intervals
Yesterday with Steve at Stromlo a short set of intervals in preparation for an 800m race on Thursday. I have a tight back and hamstring from laying pavers on weekend, was only going through the motions until it resolves itself.
The set: 2500m warm up, 5 x 100m strides, 4 x 200m with 60 seconds recovery, 1500m warm down. Splits for Steve all around 32 seconds on flattish grass section, one direction slightly quicker than the other.
Of me: Sunday long run 85 minutes. Monday as above, 55 minutes afternoon.
Tuesday XC intervals at Stromlo at slower than normal pace due to hamstring concerns. Helen was there as well, only in training shoes, also slow until she tried my spikes. I got through the session fine, not quite at full pace in my 3rd effort.
The set: 2600m warm up, 5 x 100m, 4 x 600m efforts with 400m jog recovery, 1500m warm down. Splits: (Me) 2:19, 1:57, 1:46, 1:51 (Helen) 2:33, 2:27, 2:23, 2:17. 5th effort I was in trainers, Helen in spikes.
Keith ran 2km, 3 x 100m strides and 2km. That was his 2nd run for December, in recovery mode.
Steve did his set of 3 x 600m efforts earlier today when it was very wet. Splits all 1:48-1:49 which is very solid in those conditions.
The set: 2500m warm up, 5 x 100m strides, 4 x 200m with 60 seconds recovery, 1500m warm down. Splits for Steve all around 32 seconds on flattish grass section, one direction slightly quicker than the other.
Of me: Sunday long run 85 minutes. Monday as above, 55 minutes afternoon.
Tuesday XC intervals at Stromlo at slower than normal pace due to hamstring concerns. Helen was there as well, only in training shoes, also slow until she tried my spikes. I got through the session fine, not quite at full pace in my 3rd effort.
The set: 2600m warm up, 5 x 100m, 4 x 600m efforts with 400m jog recovery, 1500m warm down. Splits: (Me) 2:19, 1:57, 1:46, 1:51 (Helen) 2:33, 2:27, 2:23, 2:17. 5th effort I was in trainers, Helen in spikes.
Keith ran 2km, 3 x 100m strides and 2km. That was his 2nd run for December, in recovery mode.
Steve did his set of 3 x 600m efforts earlier today when it was very wet. Splits all 1:48-1:49 which is very solid in those conditions.
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