Stromlo XC : 5 x 2000m Malaga Loop : 6:34, 6:29, 6:29

Stromlo XC Circuit this morning for mt first big set since Australian Masters Athletics Championships. The set: 5 x 2000m hilly XC loops with 500m jog recovery between efforts. First and last efforts untimed threshold runs at 4mins/km or better. Middle three efforts almost at full gas (6:34, 6:29, 6:29). SK, KT and Gabe were out there too doing 2500m loops.

Efforts I did yesterday and on Wednesday were 2100m after putting Garmin over loops this morning. First 500m and last 500m almost all up with 100m flat to finish. I thought on Wednesday I would run 6:30 for the loop and did that twice today. I was feeling very good.

This afternoon an easy 6km warm down. 130km last 7 days. Next set on Tuesday with 5 x 1000m efforts, 500m jog recovery.

Some scenes from Keith's 60th birthday last night.

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