Long Intervals : 2000m, 3 x 800m

A warm spell and with it a warm wind. Maria and Julia early, Heidze and myself later, Minnie 621 with Bella, Kathy later still? Helen from home by time with Jaffa and his bone.

The set will be our Tuesday norm until after the Melbourne Marathon weekend. 2000m, 3 x 800m all with 200m walk recovery. Still running off 10km pace for the moment but will get quicker over the mext month. Today everyone well under pace, closer to 5km pace than 10km despite the wind. We don't need any pressure on ourselves just yet. Julia running very well.

Of me: Complete rest yesterday. Today a struggle to get the muscles to remember how to run although a long warm up got me going again. Exactly 6:40 for 2000m (I didn't ask for any more than that). Had Heidi (7:49, 2:54, 2:57, 2:57) as a rabbit in the 800m efforts. Quicker than last week despite the half two days ago. 2:33, 2:34, 2:32. Happy with that.

Strides for us again on Thursday, a jog and coffee on Saturday, Canberra Times 10km Fun Run on Sunday.

Humour for the day. Bella caught my scent on the warm down, bolted 1km away from Minnie, wasn't happy until she was 100m past me, Minnie in a tiz...no worries for Bella, jumped in a smelly pool of stagnant water, had a swim and drink...crazy dog

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