Stromlo XC Intervals 4 x 600m x 2 sets
This morning at Stromlo 22km including sets back to back with Steve at dawn and Helen after completion of set 1. Both ran identical sets. Weather cloudy with some wind. Balloons in the sky but having a rough time of it. Better weather on the weekend when Jen ran 1:53 for the half marathon, all-time PB as W60+.
The set: Warm up, 5 x 100m strides, 4 x 600m efforts undulating terrain, warm down.
Splits: Steve 1:57,1:53,1:49,1:46. Helen (first two paced, last two chasing start) 2:46,2:28,2:26,2:25. Me (with Steve) 1:53,1:46,1:42,1:49 (with Helen) 2:46,2:28,1:52,1:51
Of me: Back into a normal training routine with ankle and ITB reduced to minor niggles. I'm still wearing trainers for sessions making the set today with Steve my best without spikes. Tomorrow 6km maximum threshold XC run. Thursday on track 3000m. Saturday Parkrun 5km XC.
The set: Warm up, 5 x 100m strides, 4 x 600m efforts undulating terrain, warm down.
Splits: Steve 1:57,1:53,1:49,1:46. Helen (first two paced, last two chasing start) 2:46,2:28,2:26,2:25. Me (with Steve) 1:53,1:46,1:42,1:49 (with Helen) 2:46,2:28,1:52,1:51
Of me: Back into a normal training routine with ankle and ITB reduced to minor niggles. I'm still wearing trainers for sessions making the set today with Steve my best without spikes. Tomorrow 6km maximum threshold XC run. Thursday on track 3000m. Saturday Parkrun 5km XC.
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