Stromlo XC Intervals 1000m efforts ; Keith's Flooded Track
As usual two groups, similar sets. All the thunderstorms has softened the track, looking very green but not much slower yet on the inside line. It was very high humidity and warm, just a breeze.
Set 1: 2000m warm up, 4 x 100m, 5 x 1000m, 2000m warm down. Splits: Steve 3:13,3:09,3:07,3:11,3:14 (3:10.8 average). Jane: 3:39,3:51,3:52,3:53,3:53 (3:49.6 average). Me: 3:13,3:09,3:05,3:08,3:10 (3:09 average).
Set 2: Gabe,Maria,Helen,Emma,Pam,Roget,Garry the rabbit. The set same as above, only three efforts. I paced Maria (3:56,3:55,3:54). Emma (3:42,3:45,3:45). Helen (4:10,4:03,4:02). Gabe (4:10-4:15). Roget (4:10-4:15). Pam (5:18-5:30). Garry the rabbit shorter efforts.
. Today for coffee / brunch we ended up at the Lyons shops, smashed avocado for me.
Of me: That was a good set, I can breathe almost normally again, still a bit chesty. Next races: 5000m on consecutive Thursdays to finish off the year. I am hoping for a season best in one of them. Then it's into base training again to fix up a few flaws. Lots of 2000m efforts, some power short hills and strides, some video and running technique work, lots of stretching, no heavy lactate efforts, more volume (120km+ per week). First aim 10000m late January.
Set 1: 2000m warm up, 4 x 100m, 5 x 1000m, 2000m warm down. Splits: Steve 3:13,3:09,3:07,3:11,3:14 (3:10.8 average). Jane: 3:39,3:51,3:52,3:53,3:53 (3:49.6 average). Me: 3:13,3:09,3:05,3:08,3:10 (3:09 average).
Set 2: Gabe,Maria,Helen,Emma,Pam,Roget,Garry the rabbit. The set same as above, only three efforts. I paced Maria (3:56,3:55,3:54). Emma (3:42,3:45,3:45). Helen (4:10,4:03,4:02). Gabe (4:10-4:15). Roget (4:10-4:15). Pam (5:18-5:30). Garry the rabbit shorter efforts.
. Today for coffee / brunch we ended up at the Lyons shops, smashed avocado for me.
Of me: That was a good set, I can breathe almost normally again, still a bit chesty. Next races: 5000m on consecutive Thursdays to finish off the year. I am hoping for a season best in one of them. Then it's into base training again to fix up a few flaws. Lots of 2000m efforts, some power short hills and strides, some video and running technique work, lots of stretching, no heavy lactate efforts, more volume (120km+ per week). First aim 10000m late January.
Comments