Stromlo XC Hilly Intervals 4 x 1000m
Saturday morning group session at Stromlo XC circuits of 4 x 1000m hilly intervals. Weather sunny, cool to warm, very windy. The same set we did a few weeks ago as we are still avoiding the swooping mapgie. Track lush and green, still soft from the recent rain. Steve was running with us this morning, both of us making the pace faster than we otherwise would have.
The set: 3km warm up, 5 x 100m strides, 2 x 2 x 1000m hilly with 3 minutes recovery, 1500m warm down. An afternoon recovery run to make 17km for the day. Splits for Steve and myself: Sector 1: 3:32/km,3:29/km Sector 2: 3:22/km,3:22/km. Much better splits when we were warmed up fully. Ann best of the girls who were all pushing each other, not much between them.
Keith ran 15km around Bega.
Sunday morning long recovery run. Monday afternoon paced track intervals at 3:20/km or better.
The set: 3km warm up, 5 x 100m strides, 2 x 2 x 1000m hilly with 3 minutes recovery, 1500m warm down. An afternoon recovery run to make 17km for the day. Splits for Steve and myself: Sector 1: 3:32/km,3:29/km Sector 2: 3:22/km,3:22/km. Much better splits when we were warmed up fully. Ann best of the girls who were all pushing each other, not much between them.
Keith ran 15km around Bega.
Sunday morning long recovery run. Monday afternoon paced track intervals at 3:20/km or better.
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