Long Intervals

Out at Bruce Ridge on the fire trail, all of us the same session, 5 x 3 minutes hard, 1 minute jog recovery....except...heidze and I dropped the gang on the warm up, started our session, got one minute in and then found them on the single track...started the session again....some girls ran extra on the last effort to get back to the start point...one girl got a rock in her shoe.

Coffee booked this time, once again more at coffee than at training. That is the last official Saturday training for 2011. Next week the Roget rogaine, then the coast, then xmas, then New Year.

Tmoz the low key Bungendore Fun Run.

Of me: Over 130km this week including a day off. That makes three big mileage weeks. Monday, Tuesday and Wednesday will be a mini taper and see what comes on Thursday in the 10000m. The last 4 years I've only managed around 34 minutes flat at this time of year, although 2008 I was on 33 minute pace to 7km before a calf tear stopped my dead. The weather looks good. See what Thursday brings.

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Long Intervals

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