1500m Set : 4 x 600m XC Intervals
At Stromlo early, despite that very warm to hot, humid, no wind. We've had a run of hot days and more to come. I'm now getting all of my running done before 9am. This morning with Steve at 6am, Helen at 7.15am. Basically the same set.
Set 1: 2500m warm up, 5 x 100m strides, 4 x 600m (1:49, 1:47, 1:45, 1:44), 3000m warm down. Steve was pushing me until the last effort, still averaged 1:48 over the set. That's his best set of this type this prep.
Set 2: 2500m warm up, 5 x 100m strides, 3 x 600m (all in 2:20s), 3000m warm down. Helen had a rib cartilage injury, quite painful for her but did no further damage.
Next set on Thursday morning with 5 x 3 minute efforts, 30 seconds jog/stretch recovery. I'm sitting on 120km last 7 days and will be until the hot spell goes away.
Set 1: 2500m warm up, 5 x 100m strides, 4 x 600m (1:49, 1:47, 1:45, 1:44), 3000m warm down. Steve was pushing me until the last effort, still averaged 1:48 over the set. That's his best set of this type this prep.
Set 2: 2500m warm up, 5 x 100m strides, 3 x 600m (all in 2:20s), 3000m warm down. Helen had a rib cartilage injury, quite painful for her but did no further damage.
Next set on Thursday morning with 5 x 3 minute efforts, 30 seconds jog/stretch recovery. I'm sitting on 120km last 7 days and will be until the hot spell goes away.
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