Stromlo XC : 6 x 310m Power Hills ; Steve at Parkrun
Last evening was a party that included most of my training partners over the last few years. It was great fun and surprisingly easy for us to gather for a cross country set at 9am this morning (8am for myself and Ann).
Set 1 (with Ann): 2500m warm up, 5 x 100m strides, 6 x 310m Power Hills (220m moderate incline,90m steep incline to finish), walk/jog recovery to start,1500m warm down
Set 2 (with others): 1000m warm up, 5 x 100m strides, 6 x 310m Power Hills (220m moderate incline,90m steep incline to finish), walk/jog recovery to start,2500m warm down
My splits: Set 1: 1:29,1:08,1:03,1:01,1:01,1:01 Set 2: 1:30,1:03,1:01,1:01,1:00,0:57 Others: Fastest Roget,KT & Helen 1:14
20km for the day including afternoon easy jog.
Steve at Parekrun 17:49. Splits:3:34,3:34,3:39,3:41,3:19 with last 400m 69 seconds
Set 1 (with Ann): 2500m warm up, 5 x 100m strides, 6 x 310m Power Hills (220m moderate incline,90m steep incline to finish), walk/jog recovery to start,1500m warm down
Set 2 (with others): 1000m warm up, 5 x 100m strides, 6 x 310m Power Hills (220m moderate incline,90m steep incline to finish), walk/jog recovery to start,2500m warm down
My splits: Set 1: 1:29,1:08,1:03,1:01,1:01,1:01 Set 2: 1:30,1:03,1:01,1:01,1:00,0:57 Others: Fastest Roget,KT & Helen 1:14
20km for the day including afternoon easy jog.
Steve at Parekrun 17:49. Splits:3:34,3:34,3:39,3:41,3:19 with last 400m 69 seconds
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