Lactate Intervals : 5 x 600m

80km/hour winds today. Steve and I did our warm up in the forest and then braved the elements on the track. Normally this session is 800m intervals, today only once into the gale each effort. We were lucky to stay on our feet and had Garry as a bunny but no help from the wind.

The set: 4 x 100m (18,16,16,15.1) ; 5 x 600m (1:50,1:51,1:52,1:51,1:50) with 200m recovery. Surprisingly felt very good.

11km in the forest made it 15km for the day and 126km in the last 7 days. Still expect to top out this weekend at 140km before starting the mini-taper.

Saw the girls doing 5 x 3minutes out on the trails during the warm down.


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