Stromlo XC Intervals 6 x 800m, 200m recovery ; 4 x 800m, 200m recovery
Cool, cloudy, dew on grass, no wind Saturday morning at Stromlo. Two sets. First with Steve 6 x 800m at 7am. Second with the girls at 8am 4 x 800m.
Set 1: Warm up, 5 x 100m strides, 6 x 800m efforts, 200m recovery. Warm down
Splits: 2:42,2:36,2:32,2:32,2:32,2:29.Steve 2:40s working down to 2:37, solid last two efforts. Good back up from 3000m track on Thursday. I worked down to 3:10/km (2:32), held speed for remaining intervals, final 200m very hard on the last effort.
Set 2: Warm up, 5 x 100m strides, 4 x 800m efforts, 200m recovery. Warm down. KT quickest of the girls working down to 3:45/km.
All up 19km for the morning.
Tomorrow at track for a long pacing session. Last very hard set before 5000m and Half Marathon this week.
Program and entry lists are up for Australian Masters Athletics Championships. Almost 1000 entries, large fields, talent everywhere. Looks like being a great event. No super fast times in 10000m though. M30-65 has 43 starters. Almost all the time in lanes 2-3.
Set 1: Warm up, 5 x 100m strides, 6 x 800m efforts, 200m recovery. Warm down
Splits: 2:42,2:36,2:32,2:32,2:32,2:29.Steve 2:40s working down to 2:37, solid last two efforts. Good back up from 3000m track on Thursday. I worked down to 3:10/km (2:32), held speed for remaining intervals, final 200m very hard on the last effort.
Set 2: Warm up, 5 x 100m strides, 4 x 800m efforts, 200m recovery. Warm down. KT quickest of the girls working down to 3:45/km.
All up 19km for the morning.
Tomorrow at track for a long pacing session. Last very hard set before 5000m and Half Marathon this week.
Program and entry lists are up for Australian Masters Athletics Championships. Almost 1000 entries, large fields, talent everywhere. Looks like being a great event. No super fast times in 10000m though. M30-65 has 43 starters. Almost all the time in lanes 2-3.
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