Stromlo XC Intervals 4 x 800m+, 1:35 jog recovery
Pre-dawn session at Stromlo XC circuits with Steve. Weather cool and windy, no dew on grass. Being a taper week my final effort was relaxed, not full gas from 200m out as I would normally do.
The set: Warm up, 5 x 100m strides, 4 x 800m+ with 1:35 jog recovery, warm down. Splits: Steve: 2:41,2:40,2:42,2:41. Steve's best set this build up. Me: 2:40,2:35,2:33,2:41.
Thursday at track will be a 1500m handicap race. That's the only event I'll do and my last effort before Sunday and the Canberra Times 10km Fun Run. There are a series of cold fronts moving through this week. It will be windy into next week.
The set: Warm up, 5 x 100m strides, 4 x 800m+ with 1:35 jog recovery, warm down. Splits: Steve: 2:41,2:40,2:42,2:41. Steve's best set this build up. Me: 2:40,2:35,2:33,2:41.
Thursday at track will be a 1500m handicap race. That's the only event I'll do and my last effort before Sunday and the Canberra Times 10km Fun Run. There are a series of cold fronts moving through this week. It will be windy into next week.
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