Stromlo XC : 4 x 2000m
The set: 2000m warm up, 4 x 100m, 4 x 2000m with 1:30 jog recovery, 4000m warm down on the xc circuit.
All of us an improvement on last week. The averages per 2000m Steve 7:00, Jane 8:05, Me 7:08. Jane with four consistent efforts this week, Steve again a big improvement (wearing xc spikes this week helped him show true potential), Me under 6:59 on first effort with Steve then chasing Steve on the next three efforts with the last two efforts my slowest at 7:15 (lactate over the top in the first two efforts trying to keep up with Steve).
Jane and Steve have hit their targets this week, I need at least one more week. So next week again 4 x 2000m, the following week 4 x 2500m all being well.
Will do a loosener this afternoon of 6km. Tomorrow a long run, probably out and back on the Canberra Half Marathon course which starts at 9am and do some cheering.
All of us an improvement on last week. The averages per 2000m Steve 7:00, Jane 8:05, Me 7:08. Jane with four consistent efforts this week, Steve again a big improvement (wearing xc spikes this week helped him show true potential), Me under 6:59 on first effort with Steve then chasing Steve on the next three efforts with the last two efforts my slowest at 7:15 (lactate over the top in the first two efforts trying to keep up with Steve).
Jane and Steve have hit their targets this week, I need at least one more week. So next week again 4 x 2000m, the following week 4 x 2500m all being well.
Will do a loosener this afternoon of 6km. Tomorrow a long run, probably out and back on the Canberra Half Marathon course which starts at 9am and do some cheering.
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