Long Intervals

Pulled up OK after last night's race...both of us. Only pacing for me (that was hard enough) and slower long intervals for kt.

Off the track: kt, sk, Janene, Tori, Kirsten, Minnie 6,5,4,3,2,1 minute on, 1 minute off. Roget 20 minute intervals. Mick the warm up. Pete just the brunch.

On the track: Heidze 3000m of efforts at 1500m pace. All efforts at 20s per 100m except last two 300m at 18s per 100m. Paced by me. 60 second recovery between efforts.

Kathy: 3000m of efforts at 3000m/5000m pace 800m, 600m, 800m, 600m, 400m (all at 24s per 100m). 60 second recovery between efforts.

After brunch at Seasalt Dining.

Tmoz: ACTVAC Handicap at Curtin.

On Friday at Stromlo: Helen 3 x 1000m, 1 minute recovery. (3:53, 4:10, 4:08)

On Thursday in the mile. Emma injured in the Pentathlon long jump (get better soon)

Age Gp ID First Name Last Name Performance Age %
W55 3657 Maria O'Reilly6:10.33 88.6
W60  3603 KathySims6:24.24 89.1 

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Long Intervals

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