A cool change last night took the temperature from a Canberra record 41.6 to the mid-20s today. After a long warm up in the bush we did 2 x 4-5 minutes on the trails which included a big hill to finish. Long recovery between the efforts.
Straight to the track from there. 4 x 100m, 5 x 200m with 200m walk recovery.
Of the girls: Roughly 5 minutes for the long intervals, Helen the quickest. 200m efforts from 43 down to 38, each effort quicker, Maria the speediest.
Of me: 3:53, 3:54 in the bush. 200s 31.1, 31.8, 30.5, 31.8, 31.6 into a slight headwind. I had Garry to help me on the first and third efforts which were the quickest. Still a couple of sessions away from a good level.
Tmoz a repeat of last week, long run with 3 minute intervals, 1 minute recovery.