Stromlo XC Long Intervals
Not on the track today with very hot weather and ACT Championships in progress all weekend. We chose early at Stromlo instead. The track had the sprinklers on as we ran and was slow and wet (thankfully).
Steve and I up first: 2km warm up, 4 x 100m, 2000m (6:40 Me & 6:58 Steve), 200m recovery, 1000m (3:15 Me, 3:19 Steve).
Barely recovered from that then helping Jane with 4 x 1000m on an 8 minute cycle. All the efforts were in the mid to high 3:30s.
On to Karen who did 2 x 1000m. I paced her second effort in 3:45.
KT did some lactate intervals (with Kathy). Others were jogging as sprint marathon relay is on tomorrow. Emma ran at the Cotter 24km.
Of me: The 2000m effort was my quickest since August (6:37) when the track was much firmer and done in spikes not training shoes. All up 12km this morning and 8km to come when it cools down again. Tomorrow will be a long run with most of it on soft surfaces. Will try to cheer on those in the relay on my way near the lake.
Steve and I up first: 2km warm up, 4 x 100m, 2000m (6:40 Me & 6:58 Steve), 200m recovery, 1000m (3:15 Me, 3:19 Steve).
Barely recovered from that then helping Jane with 4 x 1000m on an 8 minute cycle. All the efforts were in the mid to high 3:30s.
On to Karen who did 2 x 1000m. I paced her second effort in 3:45.
KT did some lactate intervals (with Kathy). Others were jogging as sprint marathon relay is on tomorrow. Emma ran at the Cotter 24km.
Of me: The 2000m effort was my quickest since August (6:37) when the track was much firmer and done in spikes not training shoes. All up 12km this morning and 8km to come when it cools down again. Tomorrow will be a long run with most of it on soft surfaces. Will try to cheer on those in the relay on my way near the lake.
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