Stromlo XC Intervals 5 x 4 minute efforts + 2 x 500m Hills ; Keith Parkrun 18:30 ; Steve 5km Tempo
This morning at Stromlo 5 x 4 minute efforts with 60 seconds float recovery (to regroup) plus 2 x 500m hill efforts to finish off. The girls were in a tight bunch with KT ahead for most of the session. I had to work hard in between efforts running in reverse to round them up again. My pace was 3:10-3:20/km.
We used the 2500m loop with the magpie no longer swooping. That opens up future training to some key sets now we can use all of the circuit safely. The set included warm up, warm down and 5 x 100m strides.
Keith in Bega ran a tempo Parkrun, working it hard in the middle three kilometres. Splits: 3:50,3:35,3:34,3:40,3:51.
Steve 5km as 2 minute intervals with 30 seconds jog recovery. Splits: 9:06, 9:22 = 18:28, 13 seconds quicker than week before. Friday a long run of 20km in 90 minutes. Saturday afternoon an easy recovery run. Sunday long run of 17km on grass, 5km hilly in the evening. Track this week will be One Hour time trial. I'll have a couple of easy days mid-week to freshen up. If conditions are good (looks like rain) I'll be chasing the M55 records. I'll be using splits from my Australian M50 record as a guide during the run.
We used the 2500m loop with the magpie no longer swooping. That opens up future training to some key sets now we can use all of the circuit safely. The set included warm up, warm down and 5 x 100m strides.
Keith in Bega ran a tempo Parkrun, working it hard in the middle three kilometres. Splits: 3:50,3:35,3:34,3:40,3:51.
Steve 5km as 2 minute intervals with 30 seconds jog recovery. Splits: 9:06, 9:22 = 18:28, 13 seconds quicker than week before. Friday a long run of 20km in 90 minutes. Saturday afternoon an easy recovery run. Sunday long run of 17km on grass, 5km hilly in the evening. Track this week will be One Hour time trial. I'll have a couple of easy days mid-week to freshen up. If conditions are good (looks like rain) I'll be chasing the M55 records. I'll be using splits from my Australian M50 record as a guide during the run.
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