Long Step Down Intervals 6,5,4,3,2,1 minutes, 1 minute recovery : Keith 3 x 800m

Minus 3 degrees overnight, still at 10.30 am only 2 degrees and the sun didn't look like coming out. It was the coldest day in 12 years and the coldest July day in 20 years. Steve and I did the same set in different locations of 6,5,4,3,2,1 minute efforts with 1 minute recovery. Steve was running quick for his first long interval set in a while. My set started at 3:26/km for the 6 minute effort, down to 3:14/km for the 2 minute effort. Steve at 3:45/km for the 6 min down to 3:38/km for the 2 min. This set typically leads into timed intervals of 2000m,1500m,1200m,800m,400m (on track or XC) prior to the beginning of track season in October. Results are better on track when we can employ pacing and the set done weekly. Otherwise it's full gas on XC at Stromlo in the summer mornings when conditions are best.
In Bemboka Keith ran 3 x 800m on undulating gravel road. Splits: 3:27,2:56,3:25 with middle effort down hill, other two up hill

Comments

Post a Comment

Popular posts from this blog

Big Weather Event Brewing ; Indoor Training ; Australian Masters Athletics Championships Mixed XC race

Image
A big weather event is brewing for much of my local area this afternoon and weekend. Up to 100mm predicted to fall with damaging winds. I've been through a few of these periods now. I've started setting up for indoor training. This morning a quick trip to the shop for supplies that the puppy will eat, another short run solo, and a short puppy training session of fetch the ball. I ran 80 minutes just before the weather arrived. Tassie Masters Athletics posted this video from the Australian Masters Athletics Championships mixed XC race a few days ago on their Youtube site. A great memory from such a great event.
Read more