Stromlo XC Intervals 6 x 500m, 500m recovery

Pre-dawn set at Stromlo XC circuits solo. Weather cold, no wind, sun not up yet. The set: Warm up, 6 x 500m efforts with 500m jog recovery, very long warm down. Started at 3:40/km working down to 3:00/km. I either lost concentration on the 4th effort or my legs were numb from the cold :-)

Splits: 1:50,1:43,1:34,1:37,1:34,1:30. Efforts felt easy, never flat out, too cold to risk injury. I did a warm down with Jen who arrived as I finished. Her set a repeat of my set yesterday (2000m,1500m,1000m,500m).

All up 19km for the morning, 122km last 7 days. Next set on Thursday morning, will see how I am feeling.

Comments

Post a Comment

Popular posts from this blog

secret blog for killing track and Parkrun PBs Sunday 8th February ; active recovery. congratulations to all who did get around the course in somethimes challenging conditions. and bagged some well deserved medals.

Image
This week didn't start well with some lap timing marshals giving me an extra 3-4 laps to complete with no fault of my own before I could start to get back on terms in the 10000m event. As things panned out I suffered like most others in the heat and chasing back on was impossible for me once the hamstring muscles started saying No!! The 1000m result wasn't so bad, finishing 3rd behind the front running three in just over 42 minutes. I have just been going through the motions since the 1000m, cheering on as best I can from the sidelines. When I get back home in coming days I will have a short break and start again ant build up into running from again as soon as the hamstrings can repair themselves. Today was mostly walking on the lush course as Stromlo xc circuits. If by chance I can do a little more than that I will try. Otherwise I look forward to making the long trip home.
Read more

secret blog for killing track and Parkrun PBs 21st July 2026

Image
This morning a quick meet and greet of my friends before heading to Glasshouse Rocks Beaches racing Munchkin the Border Collie at low tide on firm, fast sand. Weather cool, no wind. Our maximum threshold session was great with the beaches deserted. The session would have been perfect except for munchkin leaping out of the car with her harness being attached. It took a long time to correct this puppy brain fade.
Read more