Stromlo XC Intervals 5 x 600m
This morning at Stromlo XC circuit cool, sunny, light winds, dew on the grass. Just three of us with Steve, KT and myself.
We did similar to Steve's set yesterday. Steve ran solo 5 x 3 minute efforts with 60 seconds jog recovery with an average speed in the 3:30s/km, similar to the previous week.
Jen who is running Marathon de Paris in a week ran yet another Parkrun PB today. It's been amazing following her training and racing progress since early January. Her lower threshold runs of 16-20km on a Wednesday have been spot on. Jen deserves success in Paris.
KT and I ran 5 x 600m efforts with 400m jog recovery. I could only manage 3:20/km yesterday, I was looking for <3:00/km today. It turned out to be equal to my best set of this type since the time of the World Masters Athletics Championships Perth in 2016. That's very surprising with dew on the grass, headwind, no spikes (5000m racers again) and 142km clocked last seven days. I can run a very good 800m off this set and all the way up to 5000m. Confidence is high again after 6 weeks with niggles following a 10000m on track.
The set: Long warm up, 5 x 100m strides, 5 x 600m with 400m jog recovery, long warm down. I paced KT on the first effort, the three of us cruised through the last effort. Middle three efforts I gave KT a head start aiming to catch her on the finish line. KT had a super solid set.
Splits: KT 216,217,216,216,224. Me 216,146,144,142,224.
This afternoon an easy 40 minute recovery run. Tomorrow a long recovery run. Next set on Monday with some long XC intervals, will see how I feel on the day.
Less than 4 weeks to Australian Masters Athletics Championships in Perth where I am entered for 10000m, 1500m, 5000m and 8000m XC on consecutive days. I'll be aiming to win all four races. On paper the 1500m will be the most difficult. I may have to cruise through the 10000m the day before.
We did similar to Steve's set yesterday. Steve ran solo 5 x 3 minute efforts with 60 seconds jog recovery with an average speed in the 3:30s/km, similar to the previous week.
Jen who is running Marathon de Paris in a week ran yet another Parkrun PB today. It's been amazing following her training and racing progress since early January. Her lower threshold runs of 16-20km on a Wednesday have been spot on. Jen deserves success in Paris.
KT and I ran 5 x 600m efforts with 400m jog recovery. I could only manage 3:20/km yesterday, I was looking for <3:00/km today. It turned out to be equal to my best set of this type since the time of the World Masters Athletics Championships Perth in 2016. That's very surprising with dew on the grass, headwind, no spikes (5000m racers again) and 142km clocked last seven days. I can run a very good 800m off this set and all the way up to 5000m. Confidence is high again after 6 weeks with niggles following a 10000m on track.
The set: Long warm up, 5 x 100m strides, 5 x 600m with 400m jog recovery, long warm down. I paced KT on the first effort, the three of us cruised through the last effort. Middle three efforts I gave KT a head start aiming to catch her on the finish line. KT had a super solid set.
Splits: KT 216,217,216,216,224. Me 216,146,144,142,224.
This afternoon an easy 40 minute recovery run. Tomorrow a long recovery run. Next set on Monday with some long XC intervals, will see how I feel on the day.
Less than 4 weeks to Australian Masters Athletics Championships in Perth where I am entered for 10000m, 1500m, 5000m and 8000m XC on consecutive days. I'll be aiming to win all four races. On paper the 1500m will be the most difficult. I may have to cruise through the 10000m the day before.
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