Stromlo XC : 4400m Tempo ; Keith in Bega Power Efforts
At Stromlo XC Circuit again. Rain throughout yesterday left the track sodden, muddy and slippery again. It was tough going. Wind was from the south at 30-35kph. Surprisingly warm at 14 degrees. Instead of power sprints we opted for a solid tempo run with some added fun. Just Helen and myself for the initial tempo, Minnie arrived while we warmed down, did same tempo.
The set: long warm up, 5 x 100m strides, XC tempo run on 1000m loop, long warm down.
The XC tempo was as follows: Helen and I start together, I paced at 4:30/km for 300m (Helen's max threshold in benign conditions) then both at maximum threshold. Theoretically I would lap Helen after I had run 4300m and Helen 3300m (1min/km difference). Sort of race although I didn't catch her until I had run 4350m which was close.
In simple terms I ran 4050m at max threshold, even paced at 3:28/km, Helen 3350m at max threshold around 4:30/km. We were dead into the wind for 660m each loop. Did I say it was tough?
Keith in Bega the session we would normally do. After warm up and 100m strides 17-18sec into wind, also on boggy track. 600m 2:06, 500m, 400m 80, 300m 59, 200m 36, 100m 17. It was as windy down there as it was here.
Next session Saturday. I'll see how I am going on the day. Sunday is 8km XC on a very tough course, lots of hills and rough surface. We will all be at our maximum on the day.
The set: long warm up, 5 x 100m strides, XC tempo run on 1000m loop, long warm down.
The XC tempo was as follows: Helen and I start together, I paced at 4:30/km for 300m (Helen's max threshold in benign conditions) then both at maximum threshold. Theoretically I would lap Helen after I had run 4300m and Helen 3300m (1min/km difference). Sort of race although I didn't catch her until I had run 4350m which was close.
In simple terms I ran 4050m at max threshold, even paced at 3:28/km, Helen 3350m at max threshold around 4:30/km. We were dead into the wind for 660m each loop. Did I say it was tough?
Keith in Bega the session we would normally do. After warm up and 100m strides 17-18sec into wind, also on boggy track. 600m 2:06, 500m, 400m 80, 300m 59, 200m 36, 100m 17. It was as windy down there as it was here.
Next session Saturday. I'll see how I am going on the day. Sunday is 8km XC on a very tough course, lots of hills and rough surface. We will all be at our maximum on the day.
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