Stromlo XC 2 x 1250m Hill efforts ; Keith 7 x 600m
This afternoon at Stromlo 2 x 1200m hill efforts. With the magpie swooping I cut the normal loop in two, ran it in both directions taking the magpie out of play. The reverse direction takes in both hills on their steepest sides. It was very windy again.
The set: 2500m warm up, 6 x 100m strides, 2 x 1250m hill efforts (4:15,4:40), 2500m warm down. Only 9km today taking volume last 7 days down from 135km to 128km.
Keith in Bega ran 7 x 600m efforts. It was also windy down there. Splits: 2:10,2:10,2:10,2:13,2:07,2:00,2:09. Wind and hills were in play. Sections run were not identical.
The set: 2500m warm up, 6 x 100m strides, 2 x 1250m hill efforts (4:15,4:40), 2500m warm down. Only 9km today taking volume last 7 days down from 135km to 128km.
Keith in Bega ran 7 x 600m efforts. It was also windy down there. Splits: 2:10,2:10,2:10,2:13,2:07,2:00,2:09. Wind and hills were in play. Sections run were not identical.
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