Stromlo XC Intervals : 2000m,1500m,1200m,600m,300m,300m ; 5 x 320m Power Hills
Up early this morning at Stromlo XC circuit, not early enough to avoid the heat. Weather very warm to hot, sunny, light winds.
Broke this morning into two sets. First solo, second with friends.
Set 1: 2000m warm up, 5 x 100m strides, 2000m 6:37, 1500m 5:00, 1200m 3:57, 600m 1:51, 300m 53, 300m 53 (10000m pace first 3 efforts, kick down last 3 efforts).
Set 2:(with friends immediately after): 4500m warm up, 5 x 100m strides, 5 x 320m power hills (1:30, 1:05, 1:02, 0:59, 0:57) with jog back recovery, 1500m warm down. Everyone was quick on the power hills compared to a couple of weeks ago.
Of me: 20km in the morning session, a very short run in the afternoon to loosen up. I will run Parkrun 5km tomorrow morning.
Broke this morning into two sets. First solo, second with friends.
Set 1: 2000m warm up, 5 x 100m strides, 2000m 6:37, 1500m 5:00, 1200m 3:57, 600m 1:51, 300m 53, 300m 53 (10000m pace first 3 efforts, kick down last 3 efforts).
Set 2:(with friends immediately after): 4500m warm up, 5 x 100m strides, 5 x 320m power hills (1:30, 1:05, 1:02, 0:59, 0:57) with jog back recovery, 1500m warm down. Everyone was quick on the power hills compared to a couple of weeks ago.
Of me: 20km in the morning session, a very short run in the afternoon to loosen up. I will run Parkrun 5km tomorrow morning.
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