Stromlo XC Intervals 600m efforts, 400m jog recovery

Over the last two days a couple of 600m sets now the magpie has stopped swooping that sector of the track.

Monday with Helen: 3 x 600m efforts with 400m jog recovery. Splits: untimed (tractor) ; 1:46 ; 1:43 (fastest split since May 2017). Helen splits: 2:37, 2:32, 2:26.

Tuesday with Steve: 4 x 600m efforts with 400m jog recovery. Splits: 1:48 ; 1:46 ; 1:45 ; 1:44 (fastest set of four efforts since November 2016, after World Masters Athletics Championships). Steve ran all efforts between 1:50-1:53, very solid.

All efforts and sets with Helen and Steve constructed in the same way. All splits in each set are quicker. All splits are constructed as kick down with first 200m solid, second 200m increase in pace, final 200m accelerate 2-3 times until full gas. Same structure for final 600m I began using at World Masters Athletics Championships 2016 M50+ XC race.

Today 30km all up including set with Steve this morning. I locked myself out of house and car, had to run to work in jeans!

6km XC lower threshold tomorrow. Waiting for the weather to see if One Hour time trial on track goes ahead (rain expected).

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