Stromlo XC Intervals 3-4 x 600m ; Long Run 80 minutes ; Keith 4 x 3 minutes
Yesterday afternoon a long run of 80 minutes, mostly on grass and in the rain.
This morning Steve ran 4 x 600m efforts, all in the low 1:50s. It was very windy.
Helen and I were there as Steve finished his set. 3 x 600m efforts for us. Splits: (me) 1:53,1:46,1:44. (Helen) 2:37,2:31,2:27.
This afternoon an easy recovery run. Tomorrow a maximum threshold run of 6km on undulating, mostly XC circuit.
Of me: Both ankle and ITB issues under control with minimal pain. I'm still wearing training shoes for sessions. Splits were quick today, surprising. Legs are good, cardio is a struggle having missed a few sets. Volume will be at 120km this week. It will take another week or two to get back to where I was 10 days ago.
Keith 4 x 3 minute efforts on hilly Barretts Road. Pace splits: 3:31/km, 3:36/km, 3:53/km, 3:55/km. Gradient and wind affected pace.
This morning Steve ran 4 x 600m efforts, all in the low 1:50s. It was very windy.
Helen and I were there as Steve finished his set. 3 x 600m efforts for us. Splits: (me) 1:53,1:46,1:44. (Helen) 2:37,2:31,2:27.
This afternoon an easy recovery run. Tomorrow a maximum threshold run of 6km on undulating, mostly XC circuit.
Of me: Both ankle and ITB issues under control with minimal pain. I'm still wearing training shoes for sessions. Splits were quick today, surprising. Legs are good, cardio is a struggle having missed a few sets. Volume will be at 120km this week. It will take another week or two to get back to where I was 10 days ago.
Keith 4 x 3 minute efforts on hilly Barretts Road. Pace splits: 3:31/km, 3:36/km, 3:53/km, 3:55/km. Gradient and wind affected pace.
Comments