Stromlo XC Intervals : 7 x 3 minutes ; 600m,500m,400,300m,200m
At Stromlo XC circuit this morning with Steve and the gang. Weather partly cloudy, no wind.
Set 1 (Steve): 2500m warm up, 5 x 100m, 7 x 3 minute efforts with 100m jog recovery on undulating circuit, 2000m warm down.
Set 2 (rest of crew): 2000m warm up, 5 x 100m, 600m, 500m, 400m, 300m, 200m with 2 minutes walk recovery. I paced set at 3:50s/km until final 200m effort in 30 seconds. 2500m warm down.
ACT Masters track program has been released, I can plan. Track resumes 19th January after Christmas break. Major races start on 23 February with 10000m and run until 30 March with a Mile plus 800m,1500m and 5000m championships. I'll race a 10km or Half Marathon on first weekend in April. I'll keep the racing block going until end of April.
Set 1 (Steve): 2500m warm up, 5 x 100m, 7 x 3 minute efforts with 100m jog recovery on undulating circuit, 2000m warm down.
Set 2 (rest of crew): 2000m warm up, 5 x 100m, 600m, 500m, 400m, 300m, 200m with 2 minutes walk recovery. I paced set at 3:50s/km until final 200m effort in 30 seconds. 2500m warm down.
ACT Masters track program has been released, I can plan. Track resumes 19th January after Christmas break. Major races start on 23 February with 10000m and run until 30 March with a Mile plus 800m,1500m and 5000m championships. I'll race a 10km or Half Marathon on first weekend in April. I'll keep the racing block going until end of April.
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