Stromlo XC Intervals 6 x 800m, 200m recovery ; 5 x 3 minutes, 1 minute recovery
45mm of rain overnight, continued into our session this morning at Stromlo although much lighter, some wind. Track saturated, puddles everywhere made things tough going, heavy shoes. Two sets. First with Steve 6 x 800m at 7am. Second with the girls at 8am 5 x 3 minutes, 1 minute recovery.
Set 1: Warm up, 5 x 100m hill strides, 6 x 800m efforts, 200m recovery.
Splits: 2:42,2:27,2:29,2:32,2:30,2:25.Steve 2:40s working down to 2:39, solid last two efforts. Given the conditions almost on par with last week although we had to work much harder.
Set 2: Warm up, 5 x 100m hill strides, 5 x 3 minute efforts, 1 minute jog recovery, warm down. Helen quickest of the girls.
All up 20km for the morning.
Tomorrow a long run incorporating ACT Masters XC handicap 8km to finish (half marathon training).
Set 1: Warm up, 5 x 100m hill strides, 6 x 800m efforts, 200m recovery.
Splits: 2:42,2:27,2:29,2:32,2:30,2:25.Steve 2:40s working down to 2:39, solid last two efforts. Given the conditions almost on par with last week although we had to work much harder.
Set 2: Warm up, 5 x 100m hill strides, 5 x 3 minute efforts, 1 minute jog recovery, warm down. Helen quickest of the girls.
All up 20km for the morning.
Tomorrow a long run incorporating ACT Masters XC handicap 8km to finish (half marathon training).
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