AIS : Long Tempo Intervals

I had to re-arrange this week due to rain expected Monday and Tuesday, windy other days and needing to be relatively fresh for the final AthsVic XCR13 event on Saturday, the tan relays.

Instead of a long run a 14km trip to the track and back: 4x100m (17,16,15,14) ; 2000m 6:31 ; 1200m 3:53, 400m 75, 150m.

Today another ploddle of 10km=24km for the day.

At some point this week when the weathers suits and Wednesday at the latest some shorter intervals and both 1500m and 5000m pace. Probably a step down set.

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