Short Lactate XC Intervals 4 x 200m 90 seconds recovery + 5 x 3 Minutes 60 seconds recovery

At Stromlo XC circuit session split into two sets. Set 1: 4 x 200m efforts with 200m jog in 90 seconds recovery on flat grass. Splits: 31,32,31,30. Set 2: 5 x 3 minute efforts on hilly circuit with 60 seconds jog recovery, pace at 3:05-3:20/km. Helen 4:05-4:20/km.

Set 1 done solo, 7km all up with 5 x 100m strides. Set 2 done with Helen, 9km all up with 5 x 100m strides again. 16km for the day, sitting on 110km last 7 days.

Track on Thursday looks very wet and windy again. If it does go ahead I'll run both 800m and 5000m, use as training.

Comments

Post a Comment

Popular posts from this blog

Big Weather Event Brewing ; Indoor Training ; Australian Masters Athletics Championships Mixed XC race

Image
A big weather event is brewing for much of my local area this afternoon and weekend. Up to 100mm predicted to fall with damaging winds. I've been through a few of these periods now. I've started setting up for indoor training. This morning a quick trip to the shop for supplies that the puppy will eat, another short run solo, and a short puppy training session of fetch the ball. I ran 80 minutes just before the weather arrived. Tassie Masters Athletics posted this video from the Australian Masters Athletics Championships mixed XC race a few days ago on their Youtube site. A great memory from such a great event.
Read more