Short Intervals on Track

My second fast set for the year, this time on track. The set: 4 x 100m (17,16,15.6,15.0) ; 4 x 200m (32.2,31.8,31.3,31.1) ; 300m 49.0; 400m 75...all with 200m recovery.

The leg speed only marginally better but consistency almost there over 200m. By my estimate in 2:15 800m shape so still a few seconds to go.

Next week to skip the 200s and do a full 5x300m set. That will tell me where I am at over 1500m. A cumulative of the set under 4:10 would indicate 4:30 shape...I'm not there yet.

All up for the day 20km and well over 130km for the week.

For the half marathon in Melbourne next weekend it will be the same mini-taper I did for City2Surf and Gold Coast Half Marathon which is normal volume until 3 days before the race and last two days around 5km easy.

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