Stromlo XC Intervals 5 x 600m, 2 minutes recovery

Early morning set at Stromlo XC circuit. Weather cloudy, no wind, cool!! Steve and I met between sets.

The set: Warm up, 5 x 100m strides, 5 x 600m efforts, 2 minute recovery, warm down. Goal pace for me was 3:20/km reducing to 3:10/km. Splits: 3:16/km,3:13/km,3:08/km,3:08/km,3:06/km.

Steve same set: Raw Splits: 1:52,1:51,1:51,1:52,1:55 with an average speed around 3:05/km.

Keith in Bega ran 150m 30,200m 40,310m 59,310m 63,280m 55,200m 37,150m 30,100m 16. Another set specific for the 1500m.

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