Stromlo Long Intervals 2000m, 1500m, 1000m, 500m ; Keith 600m,500m,400m,300m,200m,100m, 1 min jog recovery
Tuesday morning session at Stromlo pre-dawn. A cold 5 degrees and very windy. The set: 2km warm up, 2000m, 1500m, 1000m, 500m with 2 minutes jog recovery. Pace started at just under 3:40/km working down to 3:06/km for the final effort. I was the only person on track. Will and Scott arrived when I was leaving, a run in the hills for them. I ran again late afternoon to maintain 120km for the week.
Wednesday evening is the BBQ Stakes 6km XC relay (done in pairs). Mostly up on the way out, mostly down to the finish. I'll run the 3km to near the top of the course before handing over to someone else(unsure who that will be). Pizza and cool beverages after the event. It is guess your time without watches or Garmins. I would run around 10:45 for that first 3km. There are parts of the course where it is impossible to run flat out. I'll pre-plan two 15 second slow sections to make it an interval session.
Keith had a busy day but sneaked the session of 600m,500m,400m,300m,200m,100m, 1 min jog recovery. 1.7km just under 6 minutes incl 1210m jog recovery. Wednesday Keith stuck a foot and twisted ankle, no running.
Wednesday evening is the BBQ Stakes 6km XC relay (done in pairs). Mostly up on the way out, mostly down to the finish. I'll run the 3km to near the top of the course before handing over to someone else(unsure who that will be). Pizza and cool beverages after the event. It is guess your time without watches or Garmins. I would run around 10:45 for that first 3km. There are parts of the course where it is impossible to run flat out. I'll pre-plan two 15 second slow sections to make it an interval session.
Keith had a busy day but sneaked the session of 600m,500m,400m,300m,200m,100m, 1 min jog recovery. 1.7km just under 6 minutes incl 1210m jog recovery. Wednesday Keith stuck a foot and twisted ankle, no running.
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