Stromlo XC Intervals : 5000m, 2500m
I had Keith from Bemboka as training partner this morning (7am) in place of Steve and Jane who are absent on holiday for a couple of weeks. Last evening we had a Christmas party with most of the 8am group and partners (18 all up). It was an absolute hoot...great food, fun and people...we were all seedy this morning and all made the training.
7am set: 2000m warm up, 4 x 100m, 5000m by intervals of approx 4 minutes with 100m float in 30 seconds, 2500m warm down. Net time for me 17:20 pace. 18:15 pace for Keith, similar to his 5000m on track last Thursday. For me absolutely flying on lap 1. On lap 2 the chest filled with fluid again so was much slower as I can't get enough oxygen in. I will have to do intervals with longer recovery until the chest goes completely clear.
8am set: 2500m warm up, 4 x 100m, 2500m by intervals of approx 4 minutes with 100m float in 35 seconds, 2500m warm down. Maria was 10:30 net, Gabe 11:00 net, Roget quickest with 10:15 net. I paced them at 4:10/km on the flatter sections. All have shown great improvement over the last few weeks. Since moving back to Stromlo from the trails at Bruce Ridge they have gone from around 25 minutes for 5000m to potentially sub-21 where they have been in the past. Very encouraging.
At Stromlo the hill loop is being extended and made much steeper. It may be ready for the World XC trials in January which will make it super tough.
Brunch was at Little Oink, great for Bella as she got a sniffing walk from home and plenty of left-overs.
7am set: 2000m warm up, 4 x 100m, 5000m by intervals of approx 4 minutes with 100m float in 30 seconds, 2500m warm down. Net time for me 17:20 pace. 18:15 pace for Keith, similar to his 5000m on track last Thursday. For me absolutely flying on lap 1. On lap 2 the chest filled with fluid again so was much slower as I can't get enough oxygen in. I will have to do intervals with longer recovery until the chest goes completely clear.
8am set: 2500m warm up, 4 x 100m, 2500m by intervals of approx 4 minutes with 100m float in 35 seconds, 2500m warm down. Maria was 10:30 net, Gabe 11:00 net, Roget quickest with 10:15 net. I paced them at 4:10/km on the flatter sections. All have shown great improvement over the last few weeks. Since moving back to Stromlo from the trails at Bruce Ridge they have gone from around 25 minutes for 5000m to potentially sub-21 where they have been in the past. Very encouraging.
At Stromlo the hill loop is being extended and made much steeper. It may be ready for the World XC trials in January which will make it super tough.
Brunch was at Little Oink, great for Bella as she got a sniffing walk from home and plenty of left-overs.
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