Stromlo Long Step Down XC Intervals : 6,6,5,4,3,2,1 minute efforts

At Stromlo this morning, similar set to last week. Warm, partly cloudy, some wind.

The set: 2000m warm up, 5 x 100m strides, on the hilly 2600m loop 6,6,5,4,3,2,1 minute efforts at maximum threshold with 30-45 seconds jog and stretch revovery. 1000m warm down, 11km loosener later in the day. 130km last 7 days.

Changes to last weeks set with reduced recovery and final two efforts at 3:10/km

Next set on Tuesday with 4-5 x 600m XC efforts, all in the 1:40s with 2 minutes recovery.

Comments

Post a Comment

Popular posts from this blog

Long Hilly Run 20km ; 4 x 100m, 3 x 200m, 3 x 300m strides

This morning out for a long, hilly 20km in 84 minutes. Plenty of others out there getting the job done before the heat of the day. Spotted Ewen out there at one point putting in a surge I could barely match. In the afternoon still hot. I ran 5km including 4 x 100m (19,17,15,14), 3 x 200m (32,31,31) and 3 x 300m (51,48,48) strides. Legs felt good once they got going. All up 25km for the day, 122km last 7 days. Monday morning a long run including 5 x 100m strides (18,16,15,14,14) and a 600m effort at 3:10/km. On New Years Day 5km Parkrun events at 730am Gungahlin and 930am Tuggeranong. I'll run the first flat out. If I am able to I'd like to break the current M55 record on the Tuggeranong course. It's held by Simon Claringbold with 4 identical times of 17:26. I'm not sure I can on my current form, especially as a second run for the day. If I can't I'll try later in the year when I am fresh and it's a little cooler.
Read more

Moana Beach Intervals 8.5km ; Mclaren Vale to Willunga Rail Trail 6.5km ; Long Drive home

Image
My final session on the beach at Moana this morning, again starting before dawn, the session: 500m warm up, 2 x 4km out and back with Munchkin the Border Collie. A highlight of good Friday was the large gathering of Easter Bunnies who double as a swimming group. After the beach a 6.5km run along the Mclaren Vale to Willunga Rail Trail. I finish this journey with 3 days of back to Back Racing on track and Cross Country, Saturday 1500m, Sunday 5000m Track, Monday 8000m Cross Country, Long Drive home.
Read more