AIS Track : Long Step down Lactate Intervals
A long time since completing this set on track rather than at Stromlo, interesting to see how the times compare.
This morning humid for the 6km warm up and then just as we started the session a constant drizzle but no wind. The spikes got heavier each lap and changed into new spikes on the third intervals as the shoes were getting very heavy. Spikes #2 couldn't grip the track so couldn't go at speed on the bends as I would have liked.
The sets:
Steve and I: 2000m, 1600m, 1200m, 800m, 400m with 200m walk recovery. Steve was pacing off a watch at 3:20/km, myself at 3:10/km. Steve was spot on or slightly under the whole set (a PB set). Myself: 2000m 6:20,1600m 5:08,1200m 3:49,800m 2:33,400m 69 (also a PB set since starting to do it in 2012)
Jane: A test to see where she is at over 5000m: Effort 1: 2000m @ 3:40/km, Effort 2: 1800m @ 3:40/km, Effort 3: 1200m @ 3:40/km. 4 minute walk recovery between efforts. Having been done on a wet track I would estimate a run well under 19 minutes at the AMA Championships all being well.
Kathy and Tori: 4 x 1000m (range 4:08-4:18) with 4 minute walk between efforts. Kathy is ready to run 21 minutes+ at AMA Championships.
Looking forward to an easy 8km this afternoon to flush out the legs. Still have 145km in my legs last 7 days and scheduled 32km tomorrow (25km+7km).
This morning humid for the 6km warm up and then just as we started the session a constant drizzle but no wind. The spikes got heavier each lap and changed into new spikes on the third intervals as the shoes were getting very heavy. Spikes #2 couldn't grip the track so couldn't go at speed on the bends as I would have liked.
The sets:
Steve and I: 2000m, 1600m, 1200m, 800m, 400m with 200m walk recovery. Steve was pacing off a watch at 3:20/km, myself at 3:10/km. Steve was spot on or slightly under the whole set (a PB set). Myself: 2000m 6:20,1600m 5:08,1200m 3:49,800m 2:33,400m 69 (also a PB set since starting to do it in 2012)
Jane: A test to see where she is at over 5000m: Effort 1: 2000m @ 3:40/km, Effort 2: 1800m @ 3:40/km, Effort 3: 1200m @ 3:40/km. 4 minute walk recovery between efforts. Having been done on a wet track I would estimate a run well under 19 minutes at the AMA Championships all being well.
Kathy and Tori: 4 x 1000m (range 4:08-4:18) with 4 minute walk between efforts. Kathy is ready to run 21 minutes+ at AMA Championships.
Looking forward to an easy 8km this afternoon to flush out the legs. Still have 145km in my legs last 7 days and scheduled 32km tomorrow (25km+7km).
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