Stromlo XC 2 x 1250m Hilly intervals 2 x 500m Hill efforts
At Stromlo XC Circuit this morning, 2 x 1250m hilly efforts, 2 x 500m hill efforts. Perfect weather with some cloud, slight winds, lush grass. Six of us there for the session. Helen and I only ran the first effort full gas, the rest going through the motions. The very hilly 'Run with the wind 10km tomorrow.
The set: 3500m warm up, 5 x 100m strides, 2 x 1250m hilly efforts (out and back, 2nd effort has two hills), 2 x 500m hill efforts (all up, steep pinch to finish), 2500m warm down. Gabe was best of the girls.
Of me: First 1250m hilly effort in 3:49 (3:03/km), a PB by 5 seconds. That's the quickest I've run on hills in decades. Four months of hill sessions, being at race weight during the build up phase and small adjustments in running form has me flying.
This afternoon an easy recovery run. I'll still run 120km this week, down from 130km last week. Next week I'll have a 2 day mini-taper leading into Burnie 10km and Australian Masters Games 800m and 1500m. Probably around 100km for the week.
The set: 3500m warm up, 5 x 100m strides, 2 x 1250m hilly efforts (out and back, 2nd effort has two hills), 2 x 500m hill efforts (all up, steep pinch to finish), 2500m warm down. Gabe was best of the girls.
Of me: First 1250m hilly effort in 3:49 (3:03/km), a PB by 5 seconds. That's the quickest I've run on hills in decades. Four months of hill sessions, being at race weight during the build up phase and small adjustments in running form has me flying.
This afternoon an easy recovery run. I'll still run 120km this week, down from 130km last week. Next week I'll have a 2 day mini-taper leading into Burnie 10km and Australian Masters Games 800m and 1500m. Probably around 100km for the week.
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