Long Intervals : Step down from 1000m

Perfect weather for training...cool, sunny and no wind. After 6km in the bush on the track 1000m, 800m, 600m, 400m, 200m with 200m walk recovery between efforts. For Yelena 2000m, 1600m, 1200m @ 5:05/km

Our set: Emma, Keith, Lance and SB with Kathy on her own. Everyone working to their own pace which was quick today, something between 1500m and 3000m pace.

Of me: I had 3 very speedy rabbits to chase: 1000m 2:59, 800m 2:24, 600m 1:48, 400m 67, 200m 31. That's my best set this season...in terms of both speed endurance and basic speed. I should be able to break 4:30 for 1500m and 9:30 for 3000m now. I have had a niggle in the shin since 2km into the 10km in Melbourne (that's what happens when you can't warm up before a race). I've got through by reducing volume and lots of massage and stretching. The worst is over now although the self therapy must continue.

Tmoz cross country handicap. Next Sunday Run4Fun 10km in Sydney. Not sure about Thursday or Friday racing on the track...will give that some thought during the week.

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