World Masters Games 2017 ; Stromlo Long Step Down XC Intervals : 6,5,4,3,2,1 Minutes
Stromlo this morning, weather very windy, partly cloudy, warm. Just Helen, Kathy and myself. Emma and Co were there earlier.
The set: 2500m warm up, 5 x 100m strides, 6,5,4,3,2,1 minute efforts with 2 minutes recovery reducing to 1 minute throughout set, used hilly 2.7km circuit, 2000m warm down. All up 11km for me including recovery jogs back to girls.
Kathy just in front of Helen today. I was having a good session, very strong throughout.
Recovery run this afternoon of 11km. Tomorrow a long run. Next set on Monday, short lactate intervals on track.
World Masters Games competitor lists have been posted. Schedule of events and times have not been confirmed yet. Provisional schedule for myself: 23 April 1500m heats ; 24 April 5000m final and 800m heats ; 25 April Rest ; 26 April 1500m final ; 27 April 10000m and 800m finals ; 28,29 April Rest ; 30 April 8000m XC (no list available yet). Unless the program changes I will possibly skip the 800m as the heat and final clashes with the 5000m final and 10000m final.
800m 23 competitors in M55-59, 1500m 19, 5000m 21, 10000m 13. 10000m most likely combined with M60-64 with 7 competitors or M50-54 13 competitors. In 800m 12 progress to final. In 1500m 16 progress to final. Possibility of straight final for 1500m? 800m and 1500m events in M55-59 would provide the most competition for me.
The set: 2500m warm up, 5 x 100m strides, 6,5,4,3,2,1 minute efforts with 2 minutes recovery reducing to 1 minute throughout set, used hilly 2.7km circuit, 2000m warm down. All up 11km for me including recovery jogs back to girls.
Kathy just in front of Helen today. I was having a good session, very strong throughout.
Recovery run this afternoon of 11km. Tomorrow a long run. Next set on Monday, short lactate intervals on track.
World Masters Games competitor lists have been posted. Schedule of events and times have not been confirmed yet. Provisional schedule for myself: 23 April 1500m heats ; 24 April 5000m final and 800m heats ; 25 April Rest ; 26 April 1500m final ; 27 April 10000m and 800m finals ; 28,29 April Rest ; 30 April 8000m XC (no list available yet). Unless the program changes I will possibly skip the 800m as the heat and final clashes with the 5000m final and 10000m final.
800m 23 competitors in M55-59, 1500m 19, 5000m 21, 10000m 13. 10000m most likely combined with M60-64 with 7 competitors or M50-54 13 competitors. In 800m 12 progress to final. In 1500m 16 progress to final. Possibility of straight final for 1500m? 800m and 1500m events in M55-59 would provide the most competition for me.
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