Stromlo XC 5 x 600m, 400m jog recovery ; AIS Track 4 x 100m, 4 x 200m
This morning at Stromlo XC circuit 5 x 600m efforts with 400m jog recovery. Weather cold, frozen puddles, light winds, sunny.
The set: 2000m warm up, 5 x 100m strides, 5 x 600m efforts (1:55,1:50,1:50,1:48,1:45) with 400m jog recovery, warm down. All up 9km. Another small set this afternoon on track 4 x 100m strides (17,15.3,14.7,14.6) and 4 x 200m efforts (32.8,31.4,31.1,31.4). Again better than last week. 11km in this set including warm up.
The 600m set increased to 5 efforts from 4 last week. Peak effort was 2 seconds quicker than last week. Future sets will be same volume while reducing splits to all in the 1:40s and peak effort around 1:42-1:41.
Next Sunday is ACT Masters Athletics XC handicap 8km, the final race in King/Queen of the Mountain series. The course is very tough with a final 2.5km mostly up hill. It suits me. I'll need to finish highly placed to win the series. I'll have a couple of easier days on Friday and Saturday to be up for it.
The set: 2000m warm up, 5 x 100m strides, 5 x 600m efforts (1:55,1:50,1:50,1:48,1:45) with 400m jog recovery, warm down. All up 9km. Another small set this afternoon on track 4 x 100m strides (17,15.3,14.7,14.6) and 4 x 200m efforts (32.8,31.4,31.1,31.4). Again better than last week. 11km in this set including warm up.
The 600m set increased to 5 efforts from 4 last week. Peak effort was 2 seconds quicker than last week. Future sets will be same volume while reducing splits to all in the 1:40s and peak effort around 1:42-1:41.
Next Sunday is ACT Masters Athletics XC handicap 8km, the final race in King/Queen of the Mountain series. The course is very tough with a final 2.5km mostly up hill. It suits me. I'll need to finish highly placed to win the series. I'll have a couple of easier days on Friday and Saturday to be up for it.
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