Long XC Step Down Intervals
Perfect weather again, still, cool, the same nine that ran same session last week. Once again we used the hilly 2500m loop, lane ropes up making the loop much longer than normal.
The set: 2500m warm up, 4 x 100m strides, 6,5,4,3,2,1 minute efforts with 2 minutes jog recovery to re-group (fastest jogs back, slowest jogs forward, everyone meets in the middle), 1500m warm down.
Of me: My first 6 minute effort covered 1900m which is quick for me. I maintained that pace throughout the session with the final two efforts being faster, last minute covered 350m. The others were also quicker than the previous week. Helen ran only a 1000m tempo as she is racing Mothers Day 5km tomorrow.
This afternoon another run to take volume last 7 days to 126km. Tomorrow a long recovery run. Heavy rain expected. Next set on Tuesday with short XC intervals at 5000m pace. It's getting dark much earlier now. Might have to move to a lit track the following week.
The set: 2500m warm up, 4 x 100m strides, 6,5,4,3,2,1 minute efforts with 2 minutes jog recovery to re-group (fastest jogs back, slowest jogs forward, everyone meets in the middle), 1500m warm down.
Of me: My first 6 minute effort covered 1900m which is quick for me. I maintained that pace throughout the session with the final two efforts being faster, last minute covered 350m. The others were also quicker than the previous week. Helen ran only a 1000m tempo as she is racing Mothers Day 5km tomorrow.
This afternoon another run to take volume last 7 days to 126km. Tomorrow a long recovery run. Heavy rain expected. Next set on Tuesday with short XC intervals at 5000m pace. It's getting dark much earlier now. Might have to move to a lit track the following week.
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