Stromlo : Long Step Down XC Intervals : 2000m,1500m,1200m,800m,400m
Rain over the last 24 hours made the XC circuit in a big puddle and very slow going. It was drizzling all session, windy, cool and mostly cloudy. We had eight of us doing the set and four of us heading to Perth for World Masters Athletics Championships. Ann the walker came along to mix it with Kathy and Helen. Minnie and I did our sets solo. I helped the three girls out in the last part of their set. Tori, Mia and Gabe were all working hard out there. A very inspiring morning. Brunch at Tilleys was delightful.
The set: Long warm up, 5 x 100m strides, 2000m, 1500m, 1200m, 800m, 400m, 4 minute break between efforts, warm down.
Everyone seemed to be moving nicely despite the waterlogged surface and puddles. I was feeling good and quicker than my previous two sets. Helen was easily best of the girls and all have made some good progress this week.
This afternoon an easy 45 minute recovery run. Tomorrow an easy long run in the forest. Next set on Tuesday with some 3000m-5000m paced efforts.
The set: Long warm up, 5 x 100m strides, 2000m, 1500m, 1200m, 800m, 400m, 4 minute break between efforts, warm down.
Everyone seemed to be moving nicely despite the waterlogged surface and puddles. I was feeling good and quicker than my previous two sets. Helen was easily best of the girls and all have made some good progress this week.
This afternoon an easy 45 minute recovery run. Tomorrow an easy long run in the forest. Next set on Tuesday with some 3000m-5000m paced efforts.
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