Stromlo XC 2000m 6:33, 4 x 500m, 500m recovery
Morning set at Stromlo XC circuits. I got lucky with the weather, light drizzle, no wind. An hour later it was pouring rain and windy.
The set: Warm up, 2000m 6:33, 500m jog, 4 x 500m with 500m recovery, warm down. I did identical sets as today 9 and 13 days ago. I'm continuing to improve week on week.
Splits today: 2000m (1:36,1:37,1:40,1:38=6:33), 4 x 500m (1:33,1:27,1:25,1:25)
Splits 20th April: 2000m (1:37,1:42,1:42,1:45=6:46), 4 x 500m (1:30,1:29,1:27,1:26)
Splits 16th April: 2000m (1:42,1:42,1:43,1:47=6:54), 4 x 500m (1:33,1:33,1:32,1:27)
An afternoon jog in the rain making 17km for the day, 131km this week, the end of a 12th week of high volume training (124km+/wk)
Next set on Friday morning weather depending, 8000m XC trial.
The set: Warm up, 2000m 6:33, 500m jog, 4 x 500m with 500m recovery, warm down. I did identical sets as today 9 and 13 days ago. I'm continuing to improve week on week.
Splits today: 2000m (1:36,1:37,1:40,1:38=6:33), 4 x 500m (1:33,1:27,1:25,1:25)
Splits 20th April: 2000m (1:37,1:42,1:42,1:45=6:46), 4 x 500m (1:30,1:29,1:27,1:26)
Splits 16th April: 2000m (1:42,1:42,1:43,1:47=6:54), 4 x 500m (1:33,1:33,1:32,1:27)
An afternoon jog in the rain making 17km for the day, 131km this week, the end of a 12th week of high volume training (124km+/wk)
Next set on Friday morning weather depending, 8000m XC trial.
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