Long Intervals : Power Intervals

Finally summer, thanx for the ice machine at the track. Wind, sun, humidity.
Three groups:
Group 1: 5 x 1000m. 200m walk+ice+fluid recovery. Everybody looking strong and quick (kt,sk,helen,kathy,missy). Range: 3:40s - 4:00s. All those long intervals in the bush have everyone in good shape.
Group 2: Just me. 4 x 100m (19-14) 7 x 400m+200m, 250m jog recovery. Total time for 3000m of efforts=8:39. All 69 or better.
Group 3: Heidze+just me: 4 x 100m (17-15) 5 x 400m (75,74,73,73,72). 250m walk/jog recovery

That's the end of week 6 for me. 140km this week. Will keep up the volume until at least New Years Eve so I can average over 130km per week for the month of December. Next race 5000m in 9 days time.

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