Roget Rogaine : Long Intervals

Large group of us assembled this morning for the inaugural Roget Rogaine. Loads of fun, some sneakiness, some coffee and brunch after. Thanx Roget.

In the afternoon at Bruce Ridge 5 x 3 minute intervals with 1 minute jog between. All up for the day 60+30+10 minutes in the morning, 15+20 minutes in the afternoon. 2hr 15m or 28km for the day.

For the group, two more of us world ranked this year...congrats kt & helen in the 10000m on the track. Both girls a track pb with loads of room for improvement in the new year. See how many of us in 2012. Next 10000m in February.

Of me: Well into my 4th 120k+ week now. 4-5 more big hard weeks until the serious racing begins. Thursday's 10000m was a bit of an experiment. Normally at this time of year not at race weight but fresh and run agressively. Thursday's effort at race weight, untapered and run conservatively. Also the weather perfect instead of the usual hot and sticky. The result a positive in that not far off a nationals standard time shows I am fit but not a realistic preparation for nationals which would be started much quicker.

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