Stromlo XC Stepdown Intervals 2000m,1500m,1200m,800m,400m ; Keith in Bemboka
This morning a 6am set at Stromlo XC circuit with Steve and Jen. Weather cloudy, warm and humid with no wind.
The set: 2500m warm up, 5 x 100m strides, 2000m 7:05, 1500m 5:00, 1200m 4:03, 800m 2:34, 400m 69. Best set of this type for Steve this preparation. Jen ran as 3 x 1000m plus 800m, 400m and was clocking around 4:30/km+/-.
Keith in Bemboka ran 1600m 5:30, 1200m 4:30, 800m 3:10 and 400m 60 seconds, all done on undulating road. Keith was testing out new shoes.
Helen on the coast ran 6,5,4,3,2,1 minute efforts with throwing dog stick into ocean recovery.
The set: 2500m warm up, 5 x 100m strides, 2000m 7:05, 1500m 5:00, 1200m 4:03, 800m 2:34, 400m 69. Best set of this type for Steve this preparation. Jen ran as 3 x 1000m plus 800m, 400m and was clocking around 4:30/km+/-.
Keith in Bemboka ran 1600m 5:30, 1200m 4:30, 800m 3:10 and 400m 60 seconds, all done on undulating road. Keith was testing out new shoes.
Helen on the coast ran 6,5,4,3,2,1 minute efforts with throwing dog stick into ocean recovery.
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