Stromlo XC Intervals 4 x 600m
This morning 11km including a set of 4 x 600m XC efforts. Session clashed with primary schools carnival on the main circuit, adjusted start and finish accordingly. All efforts had an uphill finish. Still got the job done.
The set: Warm up, 6 x 100m strides, 4 x 600m efforts with 600m recovery, warm down. First two efforts in training shoes, last two in 5km racing flats. Splits: 1:57,1:56,1:50,1:47. Helen: 2:36,2:35,2:33,2:29 (no change of shoes for Helen). An easy recovery run this afternoon to make 130km last 7 days.
Next set a maximum threshold XC run of 6km at BBQ Stakes. I have 3 weeks until my next series of races.
The set: Warm up, 6 x 100m strides, 4 x 600m efforts with 600m recovery, warm down. First two efforts in training shoes, last two in 5km racing flats. Splits: 1:57,1:56,1:50,1:47. Helen: 2:36,2:35,2:33,2:29 (no change of shoes for Helen). An easy recovery run this afternoon to make 130km last 7 days.
Next set a maximum threshold XC run of 6km at BBQ Stakes. I have 3 weeks until my next series of races.
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