Long Intervals

Out at the AIS, a little breeze, cool and cloudy. The set: 3-5 x 1000m with either long or short recovery, several groups, at 1500m, 3000m or 5000m pace. Everybody running at 4min/km or well below that. Very impressive running. Steady improvement in the times for the group over the last 3 weeks. Can expect a few more weeks improvement until we hit our first series of goal events for 2012.

Minnie on the outside 4 x 6 minute intervals.

Goal events: Oceania Masters Championships 5th-12th February...ACT 10000m 16th February...ACT 5000m 24th February...series of 1500m starting next Thursday...series of 800m events starting in February...depends on the individual. There will be loads of season bests and some startling results...

Of me: 3 x 1000m running at 3 speeds, all with acceleration in the last 100m. 3:20 pace, did 3:17 (paced Heidze)...3:10 pace, did 3:05...3:00 pace, did 2:58...Finished off with 1600m at 3:10 pace, did 5:04 (after 4sec too slow 1st km, kicked with 200m to go).

Cafe Pronto did the duty today for supplier of brunch...event let us do exercises on the carpet while they took the orders:-)

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Long Intervals

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