3km warm-up; light drills/strides.
4 x 800m ...4-5min RI.....I took 4 min this week, 5 last week.
I ran 3km warm-up on what I thought was the CC course but, after talking to the groundsman, I learned that where I was running, after leaving the main grounds, was in fact the mountain bike course! Now I know why there were so many huge humps and corners to manoeuvre in this section!
|3km Warm-up. Lower left..Section of mountain bike course!|
4 drills with strides between
4:50.8 (118/130, 75/82%); 4:44.2 (119/131, 75/83%); 4>46.6 (120/123, 76/85%); 4:33.3 (123/136, 78/86%).
1km cool-down + stretches.
I felt these were fairly good repeats......tried to run strongly and put on a spurt to make the last one hard/very hard!