Stromlo XC Intervals 6 x 800m, 200m recovery ; 5 x 3 minutes, 1 minute recovery
Saturday morning sets at Stromlo XC circuit. First set with Steve and Jen. Second set with Helen,KT,Emma,Mia,Kathy. Just 20 minutes between sets.
Set 1: Added 200m to our 600m set, increased number of repetitions to 6, reduced recovery from 400m to 200m. We started the set cautiously and built into it. 2500m warm up, 5 x 100m strides, 6 x 800m, 200m recovery (1:30ish),2500m warm down. Splits: 2:45,2:42,2:38,2:37,2:36,2:33. Approx 16:38 5000m pace for me, 17:30 pace for Steve. Jen some steady threshold running. 22km all up for the morning. 132km last 7 days. Long recovery run on Sunday morning.
Set 2: Same warm up and warm down. 5 x 3 minute efforts with 1 minute recovery. I ran with Emma and KT, average pace around 4:17/km on undulating 2500m circuit.
Last two sets for Keith were Thursday 2 x 1200m and Friday 5km of tempo running.
Last night we were enlightened.
Set 1: Added 200m to our 600m set, increased number of repetitions to 6, reduced recovery from 400m to 200m. We started the set cautiously and built into it. 2500m warm up, 5 x 100m strides, 6 x 800m, 200m recovery (1:30ish),2500m warm down. Splits: 2:45,2:42,2:38,2:37,2:36,2:33. Approx 16:38 5000m pace for me, 17:30 pace for Steve. Jen some steady threshold running. 22km all up for the morning. 132km last 7 days. Long recovery run on Sunday morning.
Set 2: Same warm up and warm down. 5 x 3 minute efforts with 1 minute recovery. I ran with Emma and KT, average pace around 4:17/km on undulating 2500m circuit.
Last two sets for Keith were Thursday 2 x 1200m and Friday 5km of tempo running.
Last night we were enlightened.
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