Power Intervals : Long Intervals

On the bush tracks Maria 7 x 3 minutes hard, 1 minute recovery. Helen a similar session 6 intervals.

On track: Heidze 4 x 100m (17-15) then 5 x 400m (78,76,74,74,74) 300m recovery.

Of me: 4 x 100m (17-14) 7 x 400m + 200m. 300m jog recovery. Total time of efforts 3000m=8:31  All efforts 68 sec or better, Then paced Heidze on her set.

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