Very fatigued, could only face some lactate intervals today with the weather hot and sticky at 8am. With Joel 5 x 300m, 100m jog recovery. Total time=4:12, an improvement on 4:17 last week but well off 4:03-4:05 which is a level I have been at when running good 1500s...still some work to do.
Helen and Kathy did some pace work at 4:00/km. Helen a standout with 1600m, 800m, 800m. Not too far off 12:00 for 3000m I think.
Emma and Garry M did a set of 150s, 10 in all.
Heidze is up to 30 minutes.
Most of us did Tilleys after...after that to the Runners Shop (two set shoes, one bra top, two running belts) courtessy of Garry Maher KOM,Black Mtn Challenge, ACTVAC Mile vouchers and some $$$moi).
For me another 10km when it cools this evening. Tmoz a long run with some long intervals, probably 7 x 3 minutes on, 1 minute off. Long run should be over 20km.