Stromlo XC Intervals 6,5,4,3,2,1 minutes,1 minute recovery ; Steve Parkrun Ainslie
This morning at Stromlo XC circuit warm with some wind. The track is lush a slow despite a cut last week. Five of us there this morning, some regulars down in the mountains for the weekend.
The set: Warm up, 4 x 100m strides, 2 x 200m, 6,5,4,3,2,1 minute efforts, 1 minute recovery, warm down. KT was best of the girls. Jen also getting back into good form.
I felt good out there today. I had some help as the younger elite groups came through. All up 14km for the morning, 6km in the afternoon, 127km last 7 days.
Steve and Minnie ran Parkrun Ainslie. Steve was 3rd overall with a big negative split on a tough XC course. Splits: 3:49,3:53,3:44,3:45,3:25=18:37 and new M45 age record.
Tomorrow a long run which may include some short intervals.
The set: Warm up, 4 x 100m strides, 2 x 200m, 6,5,4,3,2,1 minute efforts, 1 minute recovery, warm down. KT was best of the girls. Jen also getting back into good form.
I felt good out there today. I had some help as the younger elite groups came through. All up 14km for the morning, 6km in the afternoon, 127km last 7 days.
Steve and Minnie ran Parkrun Ainslie. Steve was 3rd overall with a big negative split on a tough XC course. Splits: 3:49,3:53,3:44,3:45,3:25=18:37 and new M45 age record.
Tomorrow a long run which may include some short intervals.
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