Stromlo XC Intervals
All of us recovering from the ACT Masters 5000m Championships this morning. A no pressure day with the wind very strong and cold. I was there with Steve well before dawn. We started our first effort in dim light. I finished set two with the girls 21 km and three and a half hours later and then headed off to brunch.
Set 1 (with Steve): The usual 2000m, 1500m, 1200m, 800m, 400m efforts with full warm up and strides. We ran the first efforts at 90%, the 800m 2:26, 400m 68-69. Steve was quicker than the week before. KT and Gabe did a similar set on their own.
Set 2 (with Kathy and Helen): 4 x 700m. First effort at 4:00/km, last three efforts at below 3:50/km or 1500m pace.
Of me: Afternoon was spent napping with Bella, a late 4km loosener and some stretching. Tomorrow will be a long run watching the half marathon via the Arboretum, down to the lake and return home.
Set 1 (with Steve): The usual 2000m, 1500m, 1200m, 800m, 400m efforts with full warm up and strides. We ran the first efforts at 90%, the 800m 2:26, 400m 68-69. Steve was quicker than the week before. KT and Gabe did a similar set on their own.
Set 2 (with Kathy and Helen): 4 x 700m. First effort at 4:00/km, last three efforts at below 3:50/km or 1500m pace.
Of me: Afternoon was spent napping with Bella, a late 4km loosener and some stretching. Tomorrow will be a long run watching the half marathon via the Arboretum, down to the lake and return home.
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