Stromlo XC Intervals 3 x 800m
Woke up fatigued from 10000m on track Thursday. Reduced the planned set to 3 x 800m fast efforts with long recovery. Weather warm and windy. Five of us there.
The set: Warm up, 5 x 100m strides, 3 x 800m efforts with 800m jog back recovery, warm down. Splits: 3:15/km,3:05/km,3:02/km. Recovery run in the afternoon to make 24km for the day.
In Melbourne around the Tan track Steve ran a lap as four efforts with short recover. Lap time 14:12, 34 seconds quicker than two days ago.
Keith on undulating road ran 6,5:30,5,4:30,4,3:30,3,2:30,2,1:30,1 minute efforts with 3 minutes jog recovery.
The set: Warm up, 5 x 100m strides, 3 x 800m efforts with 800m jog back recovery, warm down. Splits: 3:15/km,3:05/km,3:02/km. Recovery run in the afternoon to make 24km for the day.
In Melbourne around the Tan track Steve ran a lap as four efforts with short recover. Lap time 14:12, 34 seconds quicker than two days ago.
Keith on undulating road ran 6,5:30,5,4:30,4,3:30,3,2:30,2,1:30,1 minute efforts with 3 minutes jog recovery.
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