Stromlo XC Intervals : 5 x 3 minutes + 200m ; Keith in Bega
Early this morning at Stromlo. Weather perfect for running, cool at 13 degrees, no wind, partly cloudy. Just Steve and myself.
The set: 2500m warm up, 5 x 100m strides, 5 x 3 minute efforts on undulating 2500m loop with 30 seconds jog/stretch recovery leaving 200m in 34 seconds to finish 5000m. 2500m warm down. Pace was quick for both of us. We covered the same distance as last week in the same conditions.
It's been very hot here and will continue to be like that for a week or more. I'm still managing 120km each week. It's very draining on the body. This morning was a welcome relief in the cool air.
Next effort will be on Saturday, a jaunt out to a local Parkrun 5km event. I should be able to get some strides on track done either this afternoon or on Friday.
Keith in Bega one of his comeback sets on grass track: 3km warm up, 5 x 100m strides (20-21), 5 x 400m with 200m jog recovery (85, 86, 83, 87, 84), 2.5km warm down.
The set: 2500m warm up, 5 x 100m strides, 5 x 3 minute efforts on undulating 2500m loop with 30 seconds jog/stretch recovery leaving 200m in 34 seconds to finish 5000m. 2500m warm down. Pace was quick for both of us. We covered the same distance as last week in the same conditions.
It's been very hot here and will continue to be like that for a week or more. I'm still managing 120km each week. It's very draining on the body. This morning was a welcome relief in the cool air.
Next effort will be on Saturday, a jaunt out to a local Parkrun 5km event. I should be able to get some strides on track done either this afternoon or on Friday.
Keith in Bega one of his comeback sets on grass track: 3km warm up, 5 x 100m strides (20-21), 5 x 400m with 200m jog recovery (85, 86, 83, 87, 84), 2.5km warm down.
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