Stromlo XC Intervals : 2 x 2000m Malaga Hill Loop ; Keith Parkrun Bega 18:29
Blizzards on surrounding hills, very windy and cold. First group session for a few weeks. Roger, Gabe, Helen and myself.
The set: 4600m warm up, 5 x 100m strides, 2 x 2000m incorporating the biggest hills at the circuit with 500m jog recovery. Gabe, Roger and Helen no more than 100m separating them, 4:30-5:00/km. My splits: 6:37, 6:50. Wind and a soft, rain affected track making it much slower than the efforts on Tuesday. I also had to dodge grazing kangaroos on the second effort.
Keith in Bega ran Parkrun 5km in 18:29. Splits: 3:32, 3:40, 3:40, 3:45, 3:50. That's Keith's best effort on the course since 2015. If he can hold it together for a few months some quick times will come on track in October and beyond.
City2Surf 14km next Sunday. It will be training as usual this week with 2 easy days next Friday and Saturday, similar mini-taper to Gold Coast Half Marathon a month ago.
This afternoon an easy recovery run. I'll peak at around 135km for the week on Monday, knock that back to around 100km by Sunday's City2Surf. I hope for a time around 49 minutes or better.
The set: 4600m warm up, 5 x 100m strides, 2 x 2000m incorporating the biggest hills at the circuit with 500m jog recovery. Gabe, Roger and Helen no more than 100m separating them, 4:30-5:00/km. My splits: 6:37, 6:50. Wind and a soft, rain affected track making it much slower than the efforts on Tuesday. I also had to dodge grazing kangaroos on the second effort.
Keith in Bega ran Parkrun 5km in 18:29. Splits: 3:32, 3:40, 3:40, 3:45, 3:50. That's Keith's best effort on the course since 2015. If he can hold it together for a few months some quick times will come on track in October and beyond.
City2Surf 14km next Sunday. It will be training as usual this week with 2 easy days next Friday and Saturday, similar mini-taper to Gold Coast Half Marathon a month ago.
This afternoon an easy recovery run. I'll peak at around 135km for the week on Monday, knock that back to around 100km by Sunday's City2Surf. I hope for a time around 49 minutes or better.
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