5000m Paced XC Intervals : 7 x 3 minutes
Weather cool, no wind, some fog and a slight frost overnight. Track soft and wet with land ropes up.
The set: 2500m warm up, 5 x 100m strides, 7 x 3 minute efforts (on undulating 2500m loop) with 1 minute jog recovery, 3000m warm down.
Eight of us there this morning. Emma and Helen were best of the girls, no much separating them. It was hard to re-group with reduced recovery. Minnie did set on her own 6,5,4,3,2,1 minute efforts.
Of me: All efforts at 3:10/km or better. This afternoon an easy recovery run to make 20km for the day, tomorrow a long run in the forest. Next session on Tuesday, probably on track. Racing later in the week so the session will be light.
The set: 2500m warm up, 5 x 100m strides, 7 x 3 minute efforts (on undulating 2500m loop) with 1 minute jog recovery, 3000m warm down.
Eight of us there this morning. Emma and Helen were best of the girls, no much separating them. It was hard to re-group with reduced recovery. Minnie did set on her own 6,5,4,3,2,1 minute efforts.
Of me: All efforts at 3:10/km or better. This afternoon an easy recovery run to make 20km for the day, tomorrow a long run in the forest. Next session on Tuesday, probably on track. Racing later in the week so the session will be light.
Comments