Stromlo Hilly XC Intervals 3 x 1500m with hill finish
With Steve and Kathy this morning at Stromlo XC circuit. Weather frosty, extremely cold (minus 7 degrees overnight), sunny, light winds. Set done with Steve. Kathy ran 6,5,4,3,2,1 minute intervals. Gabe ran Parkrun 5km 23:55, nice run in the cold.
The set: Warm up, 5 x 100m strides, 3 x 1500m intervals with 300m hill finish, 500m recovery, warm down.
Splits: 5:08 [1k split at start of hill 3:21],5:01[3:16],5:03[3:16]. I've used this circuit for other length intervals. 1:45 for the 500m stretch from start of hill to finish on 2nd effort today is the fastest I have on record, others very close. Steve is in recovery mode after running Gold Coast Half Marathon. Today he was coasting very nicely and not far back.
Afternoon recovery run of 11km making 23km for the day and 134km last 7 days.
The set: Warm up, 5 x 100m strides, 3 x 1500m intervals with 300m hill finish, 500m recovery, warm down.
Splits: 5:08 [1k split at start of hill 3:21],5:01[3:16],5:03[3:16]. I've used this circuit for other length intervals. 1:45 for the 500m stretch from start of hill to finish on 2nd effort today is the fastest I have on record, others very close. Steve is in recovery mode after running Gold Coast Half Marathon. Today he was coasting very nicely and not far back.
Afternoon recovery run of 11km making 23km for the day and 134km last 7 days.
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