Stromlo XC Intervals 3 x 600m ; Enlighten
After missing a week of sessions due to ITB and achilles/ankle issues I'll throw in a couple of additional sets to play catch up.
The set: Warm up, 5 x 100m strides, 3 x 600m efforts with 400m jog recovery, warm down. Easy 45 minute recovery run in the afternoon. 18km for the day. Splits: 2:12, 2:08, 1:58. Session was done in training shoes. Spikes would save 10 seconds. Yesterday the quickest was 2:21. I'll throw in another set tomorrow am and see if I can get back into the 1:40s, but only if the body holds up with no niggles.
Last evening a walk around the colour lit buidings of Enlighten. People everywhere on a balmy evening.
The set: Warm up, 5 x 100m strides, 3 x 600m efforts with 400m jog recovery, warm down. Easy 45 minute recovery run in the afternoon. 18km for the day. Splits: 2:12, 2:08, 1:58. Session was done in training shoes. Spikes would save 10 seconds. Yesterday the quickest was 2:21. I'll throw in another set tomorrow am and see if I can get back into the 1:40s, but only if the body holds up with no niggles.
Last evening a walk around the colour lit buidings of Enlighten. People everywhere on a balmy evening.
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