Stromlo XC Intervals 3 x 2500m
Morning session at Stromlo XC circuit. Weather cool, some wind, sunny. Track saturated due to rain yesterday. Seven of us there, slightly different start times. Steve was back first set since AMA Championships. Jen back from Boston Marathon.
The set: Warm up, 5 x 100m strides, 3 x 2500m efforts on undulating loop, warm down. All up 15km for my set.
Splits: 8:34 (3:18,3:24,1:51), 8:29 (3:11,3:22,1:55), 10:16 (4:51,3:32,1:52). I was chatting first kilometre of final effort, then solid.
We last did this set in May 2015. I'm a few seconds quicker in the first two efforts today compared to back then.
An afternoon recovery run to make 22km for the day, 122km this week (my 2nd 120km+ week this new cycle). Nothing at this volume since 6th April due to taper and racing.
Next session on Monday. I have 6km ABS Fun Run on Thursday.
The set: Warm up, 5 x 100m strides, 3 x 2500m efforts on undulating loop, warm down. All up 15km for my set.
Splits: 8:34 (3:18,3:24,1:51), 8:29 (3:11,3:22,1:55), 10:16 (4:51,3:32,1:52). I was chatting first kilometre of final effort, then solid.
We last did this set in May 2015. I'm a few seconds quicker in the first two efforts today compared to back then.
An afternoon recovery run to make 22km for the day, 122km this week (my 2nd 120km+ week this new cycle). Nothing at this volume since 6th April due to taper and racing.
Next session on Monday. I have 6km ABS Fun Run on Thursday.
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