Stromlo XC 5 x 3 minutes, 1 minute recovery ; Steve 6,5,4,3,3 minute efforts

Saturday morning group session at Stromlo XC circuits. A cold, dreary day with low cloud and drizzle, no wind. five of us there for the set, nine for coffee at same venue.

The set: Long warm up, 5 x 100m strides, 5 x 3 minute efforts with 1 minute float recovery on the hilly 2.5km loop, warm down. All up 14km for the morning, an easy recovery run in the afternoon, 120km for the week. Sunday morning a long recovery run on forest trails.

Elsewhere Steve ran the set 6,5,4,3,3 minute efforts. Splits: 3:49,3:43,3:38,3:35,3:41/km

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