Long Intervals : Power Intervals

A swirling wind, never the same direction twice at AIS today.

Early: 5x100m (17,16,15,15,14) ; 3 x 1000m with 400m recovery jog, tried to hold 72sec laps but the wind got the better of me on each occassion.

Later with Heidze and sk: 5 x 100m (17,15,15,15,14) ; 5 x 300m taking the wind, all 50-54 sec. Shortish recovery as a prelude to lactate intervals in a week or two.

Much earlier: kt & missy set of 400s kt all 75-79 ; missy getting quicker each week also into the 70s

If the wind is kind tmoz some intense intervals for me before Friday's 3000m. Still carrying 140km last 7 days in the legs. 3 light km days in lead up to Sunday's Run4Fun 10km.

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