Stromlo XC Intervals 6 x 3 minute efforts, 60 second jog recovery

Lunch time session at Stromlo. Perfect weather cool, light winds, full sun. The set: 2.5km warm up, 5 x 100m strides, 6 x 3 minute efforts on undulating course, 60 seconds jog recovery 3.5km warm down. Pace was 3:20/km, 4:20/km for Helen. Minnie was out there doing 6,5,4,3,2,1 minute efforts, also 60 seconds recovery. All up 11km for the set. An easy recovery run in the afternoon to make 17km for the day, 128km last 7 days.

Tomorrow at Stromlo long XC intervals. Sunday 8km handicap XC event.

Comments

Post a Comment

Popular posts from this blog

Big Weather Event Brewing ; Indoor Training ; Australian Masters Athletics Championships Mixed XC race

Image
A big weather event is brewing for much of my local area this afternoon and weekend. Up to 100mm predicted to fall with damaging winds. I've been through a few of these periods now. I've started setting up for indoor training. This morning a quick trip to the shop for supplies that the puppy will eat, another short run solo, and a short puppy training session of fetch the ball. I ran 80 minutes just before the weather arrived. Tassie Masters Athletics posted this video from the Australian Masters Athletics Championships mixed XC race a few days ago on their Youtube site. A great memory from such a great event.
Read more