Long Intervals

Isaacs Ridge has become the popular choice this month to escape the morning sun. Manuka has become the popular coffee destination as most else is shut...and they can cater for 12 without a booking no probs...

The session, most still recovering from Thursday at the track, 4 x 5-6 minute tempo intervals with 1-3 minutes break between efforts, the garmins say 10.6km done. In the afternoon a ploddle to aid the recovery. All up 20km for the day.

Tmoz a more intense track session, some pace intervals or km reps.

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