Threshold Intervals

Same session as yesterday, left the car at home, 11min,4min,3min,2min,1min efforts, 1 min jog recovery all at 3:20s to 3:40s per km.

Last of these sessions for a month. Next weeks the track begins, for me a series of 5000m and 3000m races, one 1500m relay leg, one 1500m handicap (the Pennington series and two fun runs on consecutive weekends in November (Run4Fun 10km in Sydney, City2Sea 14km in Melbourne). There is a one hour track run at the end of this, extremely silly of me to do...see how silly I am. Last race for 2011 will be a 10km on the track December 8th.

All that racing means only two big sessions a week. Power / lactate intervals on a Monday or Tuesday, Pacing Intervals on a Saturday or Sunday. Only threshold runs will be at the XC handicap and as a second run on track night in the spiral handicap.

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