ACT Masters Track Session 4 x 200m, 3000m 10:10
Thursday evening with ACT Masters Athletics track meet. Weather humid with thunderstorms and torrential rain at times. Steve and I were there.
The set: Warm up, 4 x 100m (19,18,17,16), 4 x 200m (36,35,34,33), warm down, warm up, 4 x 100m easy strides, 3000m. Steve ran his 3000m as 300m intervals with 100m float after a few laps. I skipped that bit, ran as threshold and training shoes (sore calf in 2nd warm up). Warm down 2km after rain.
Steve ran his 3000m in 10:29 (with me until he began 300m efforts. My splits: 3:19,3:24,3:16 plus 9 seconds (60 metres extra running in lane 2 lapping runners).
Keith in Bemboka ran 5 x 200m with 200m recovery plus 2 x 600m with 200m recovery.
The set: Warm up, 4 x 100m (19,18,17,16), 4 x 200m (36,35,34,33), warm down, warm up, 4 x 100m easy strides, 3000m. Steve ran his 3000m as 300m intervals with 100m float after a few laps. I skipped that bit, ran as threshold and training shoes (sore calf in 2nd warm up). Warm down 2km after rain.
Steve ran his 3000m in 10:29 (with me until he began 300m efforts. My splits: 3:19,3:24,3:16 plus 9 seconds (60 metres extra running in lane 2 lapping runners).
Keith in Bemboka ran 5 x 200m with 200m recovery plus 2 x 600m with 200m recovery.
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