Canberra Times Fun Run Taper : 4 x 300m XC Intervals @ 10km Race Pace
After starting the mini taper last Sunday I'm down to 110km in the legs last 7 days. It will be 100km by Saturday.
Today with Helen at Stromlo 4 x 300m efforts on flat section of XC loop with no wind. Helen had beeping watch set at 4:10/km (25 seconds per 100m), I had mine set at 3:20/km (20 seconds per 100m). We used yellow 100m posts as a guide. Aim was to run relaxed at that pace. Jog back recovery. We both felt good out there. All up only 9 km for the day including 5 x 100m strides. It will be just 10km of jogging including a few strides until race day.
Yesterday Keith ran 4 x 20-30 second efforts, also with jog back recovery. Today it was another 5 x 100m strides x 2 plus warm up and warm down.
It's the week of new shoes. Keith has some and I do too!
Today with Helen at Stromlo 4 x 300m efforts on flat section of XC loop with no wind. Helen had beeping watch set at 4:10/km (25 seconds per 100m), I had mine set at 3:20/km (20 seconds per 100m). We used yellow 100m posts as a guide. Aim was to run relaxed at that pace. Jog back recovery. We both felt good out there. All up only 9 km for the day including 5 x 100m strides. It will be just 10km of jogging including a few strides until race day.
Yesterday Keith ran 4 x 20-30 second efforts, also with jog back recovery. Today it was another 5 x 100m strides x 2 plus warm up and warm down.
It's the week of new shoes. Keith has some and I do too!
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