Long Hilly Intervals

Minus 2 this morning, a long warm up to start with. Then a third and final week on the same 4 x 1.1km hilly circuit. Different hilly circuit next week at same venue. Tougher and with double the climb although a similar distance. On gravel in the bush today: Janene, Mia, Helen, Roget, Kathy, Bella, Kirsten, Emma, Tori, Garry, GT, sb, Pete, Kate on bike early. Most covered the circuit from mid-4s to low 5s, and getting quicker each effort. Of me: Similar times to last week...slower early, faster later. 3:55, 3:48, 3:45, 3:43. Had Bella to chase on the last two efforts. No High noon 3000m tmoz, long run instead...today the session tougher than 3000m race pace. Post training brunch at Seasalt Dining...just for Roget...Minnie and John joining us there as well.

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