Stromlo XC Intervals 3 x 1000m : Steve 3 x 3 Minute efforts
Weather cool, heavy dew on the grass, no wind. Just me this morning.
The set: Warm up, 5 x 100m strides, 3 x 1000m (3:09,3:08,3:07), warm down. An afternoon recovery run of 10km, 130km last 7 days.
I'll be running two Parkrun 5km in coming days, 23rd and Xmas day. I will repeat the following weekend with a special New Years day event along with normal Parkrun. In between those runs I'll do 800m and 1500m sets. Volume is still a high 130km. I'll try to have shorter easy days in between Parkrun events.
In a few weeks I'll lighten up the load for Oceania Masters Athletics Championships in Dunedin (800m, 1500m, 5000m track and 8000m XC).
This morning Steve ran 3 x 3 minute efforts on grass track. Splits: 3:32/km, 3:24/km, 3:22/km. That's Steve's best set of this type in this training period. Good signs for the future.
Keith is on a mini break tending to a niggle. Helen is OS.
The set: Warm up, 5 x 100m strides, 3 x 1000m (3:09,3:08,3:07), warm down. An afternoon recovery run of 10km, 130km last 7 days.
I'll be running two Parkrun 5km in coming days, 23rd and Xmas day. I will repeat the following weekend with a special New Years day event along with normal Parkrun. In between those runs I'll do 800m and 1500m sets. Volume is still a high 130km. I'll try to have shorter easy days in between Parkrun events.
In a few weeks I'll lighten up the load for Oceania Masters Athletics Championships in Dunedin (800m, 1500m, 5000m track and 8000m XC).
This morning Steve ran 3 x 3 minute efforts on grass track. Splits: 3:32/km, 3:24/km, 3:22/km. That's Steve's best set of this type in this training period. Good signs for the future.
Keith is on a mini break tending to a niggle. Helen is OS.
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