Saturday Stromlo XC Sessions Wrap
I'm in taper mode, four days to go until I've dropped from 147km to 85km for the week. Today was a light set at 1500m pace with 3 x 600m efforts with 400m recovery. Splits: 1:50,1:47,1:46. Target was 1:48 or 3:00/km.
Tomorrow an easy recovery run. Next set on Monday at Stromlo again with a longer effort at 10000m pace and a quick 600m under 1:48.
Group also did the same set as Kathy was also in taper mode. KT was best with splits: 2:14,2:14,2:14. I paced her to that set, her quickest in recent times. Kathy ran all three efforts in sub-2:24 or 4:00/km. Gabe finished with Kathy on the final two efforts.
Steve was there very early when it was cold and dark, dew on the grass. He ran 5 x 3 minute efforts with 60 seconds jog recovery. Average was around 3:30/km on the hilly 2.5km loop, similar to his last set.
Keith is back running again after a short break. His last set was 400m,800m efforts on undulating dirt road. Racing resumed in Melbourne in May. ACT Masters may run with Athletics ACT in their XC championships on June 30. That will also be on Keith's diary of events.
Tomorrow an easy recovery run. Next set on Monday at Stromlo again with a longer effort at 10000m pace and a quick 600m under 1:48.
Group also did the same set as Kathy was also in taper mode. KT was best with splits: 2:14,2:14,2:14. I paced her to that set, her quickest in recent times. Kathy ran all three efforts in sub-2:24 or 4:00/km. Gabe finished with Kathy on the final two efforts.
Steve was there very early when it was cold and dark, dew on the grass. He ran 5 x 3 minute efforts with 60 seconds jog recovery. Average was around 3:30/km on the hilly 2.5km loop, similar to his last set.
Keith is back running again after a short break. His last set was 400m,800m efforts on undulating dirt road. Racing resumed in Melbourne in May. ACT Masters may run with Athletics ACT in their XC championships on June 30. That will also be on Keith's diary of events.
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