AIS : Long Lactate Intervals

Today just as windy as last week but cold...long sleeves and tights weather.

The set: 4x100m ; 4 x 600m with 200m recovery (1:50,1:51,1:51,1:51) Steve average 1:54

In the bush the girls: 4 x 5 minute (1.1km) hill intervals

Yesterday 24km all up, 135km for the week. Taper has started, down to 131km today and 80km by start of the Australian Masters Games.

Felt great out there on the track today. Form was much better especially into the wind, relaxed and was never working at 100%

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