Stromlo XC Intervals : 800m set: 3 x 600m ; Steve and Keith Ketchup
At Stromlo this morning, very warm to hot, sunny, no wind. Track was in decent shape with the sand, grit and fertiliser of a few days ago sinking into the grass with recent rain. Ready for a cut again.
The set with Helen: Warm up, 5 x 100m strides, 3 x 600m with long recovery (5 minutes), warm down. 35 minute recovery run this afternoon. 18km for the day, 130km last 7 days.
Splits: Me: 2:32 (pace Helen), 1:43, 1:40 (PB). Helen: 2:32, 2:26, 2:26. Helen was a few seconds quicker than last outing.
My 300m, 200m set on track two days ago fed into this session. 1:40 is a PB on this circuit, around 2:13 800m pace. I set a goal of 1:39 for 600m leading up to Oceania Masters Athletics Championships in a few weeks...I'm almost there early. Very confident I can run 2:10-2:12 for 800m in the right conditions.
Keith 6 x 300m (55,54,54,55,54,54) on fresh mown circuit.
Steve 3 x 600m on rough grass. Splits: 1:58, 1:55, 1:52. Well constructed set.
The set with Helen: Warm up, 5 x 100m strides, 3 x 600m with long recovery (5 minutes), warm down. 35 minute recovery run this afternoon. 18km for the day, 130km last 7 days.
Splits: Me: 2:32 (pace Helen), 1:43, 1:40 (PB). Helen: 2:32, 2:26, 2:26. Helen was a few seconds quicker than last outing.
My 300m, 200m set on track two days ago fed into this session. 1:40 is a PB on this circuit, around 2:13 800m pace. I set a goal of 1:39 for 600m leading up to Oceania Masters Athletics Championships in a few weeks...I'm almost there early. Very confident I can run 2:10-2:12 for 800m in the right conditions.
Keith 6 x 300m (55,54,54,55,54,54) on fresh mown circuit.
Steve 3 x 600m on rough grass. Splits: 1:58, 1:55, 1:52. Well constructed set.
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