Stromlo XC Intervals 6 x 3 minutes ; Steve Lake 5 x 3 minutes

Rain overnight, drizzle and cloudy in the morning, Only Helen, Jen and myself at Stromlo for 6 x 3 minute efforts with 60 seconds jog recovery. Pace for me was around 3:20/km on undulating 2.5km circuit twice. Helen and Jen both similar pace putting in a solid set. We all did brunch locally after session of 14km. 11km in the afternoon made 136km last 7 days.

Steve on the lake ran 5 x 3 minute efforts, Splits: 3:51/km,3:44/km,3:41/km,3:40/km,3:35/km. Average speed was 4 seconds quicker than last outing.

Both Steve and Jen expected to run a low key 8km on Monday in preparation for Gold Coast Half Marathon in a few weeks. Both are running well.

Long run of 90 minutes or so tomorrow, Next set on Monday will some 600m efforts at 3:10/km or better.

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