Long Intervals

A large bunch out there today. After a 6km warm up the group split between track and bush trails.

Bush trails: 5 x 3 minutes hard, 1 minute jog recovery for those who didn't do the one hour on Thursday.

Track: Either 4 x 800m with 200m walk recovery at 3000m pace or a step down 800m (2:40), 600m (1:55), 400m (67), 200m (31) with 200m walk recovery.

Of me: Step down from 800m except 2nd effort was 800m in 2:32 not 600m. Recovered well from the efforts of Thursday. No soreness, just a little fatigued, especially yesterday. Will try track again tomorrow to see if I can get a better session out. Next stop is Victorian 5000m Championships at Albert Park on Thursday evening. Weather doesn't look great but hoping for something better than 15:55, aiming for 15:48 or better...we will see. On Tuesday a lactate session to top things off. Also aiming to shave off 2kg by December 4 and the Zatopek 10 lower grades makes things complicated. Will not be able to back off the volume until after next weekend.

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