World XC Trials : 1500m Set : 5 x 300m Lactate Intervals ; Keith in Bemboka 6 x 3 minutes

Very hot all day at 35 degrees, windy as well. It wasn't great weather for running. I ran 10km in the morning just in case things were bad. Steve and I did the set together.

The set: Warm up on bush tracks, 5 x 100m (last 2 efforts 14.7,14.2), 200m 32.0, 5 x 300m (52,52,52,52,48) with 100m walk/jog recovery in 60 seconds, warm down on bush tracks and an hour later when the sun was disappearing. 22km for the day.

Cumulative for the 5 x 300m efforts was 4:18 which is good but not super quick. We'll have to do faster efforts with longer recovery before we try the set again (in better weather).

Tomorrow a long run of 90 minutes in the morning. Track on Thursday a 1500m race. We should just get under 4:40 if it's not too windy and hot.

Keith in Bemboka ran 6 x 3 minute efforts in the morning with 90 seconds recovery. Distances covered were 816m, 836m, 800m and 700m, unknown for 2 of the efforts. The course is undulating dirt road. Another step forward for Keith.

Once again Ewen came up with a great video of World XC Trials...where we train!!

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