Paced Step Down XC Intervals : 5000m to 800m Pace
Stromlo XC circuit open again and accessible, very soft after all the rain. The link road at Coppins Crossing had tree debris cross over the road destroying the railing on the upstream side during the flood.
Today the weather 11 degrees, partly cloudy, strong wind from the north-west.
The set: 2500m warm up including 4 x 100m strides, 6 x 400m efforts (76,74,73,72,69,67), 2500m warm down. Another recovery run scheduled for this afternoon.
Today surprisingly quick and not requiring much effort to hit those times. Maybe the power / strength hills are helping.
I am 8 weeks into a 16 week build up phase of 120km+ per week. Each week tick the boxes of volume, power / strength hills, 5000m pace, 10000m pace, long recovery run and rest days. This week a subtle shift to more emphasis on 5000m paced intervals.
Tomorrow long step down XC intervals with 6,5,4,3,2,1 minute efforts, 1 minute jog recovery.
Next two weekends I will be racing 8000m XC and 10000m XC so will freshen up a little for those races. I will do less hills and have an easy day before each race.
Today the weather 11 degrees, partly cloudy, strong wind from the north-west.
The set: 2500m warm up including 4 x 100m strides, 6 x 400m efforts (76,74,73,72,69,67), 2500m warm down. Another recovery run scheduled for this afternoon.
Today surprisingly quick and not requiring much effort to hit those times. Maybe the power / strength hills are helping.
I am 8 weeks into a 16 week build up phase of 120km+ per week. Each week tick the boxes of volume, power / strength hills, 5000m pace, 10000m pace, long recovery run and rest days. This week a subtle shift to more emphasis on 5000m paced intervals.
Tomorrow long step down XC intervals with 6,5,4,3,2,1 minute efforts, 1 minute jog recovery.
Next two weekends I will be racing 8000m XC and 10000m XC so will freshen up a little for those races. I will do less hills and have an easy day before each race.
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