AIS Track : Lactate Intervals

Steve, Garry and Emma for company today, just Steve and I the full set, Garry the rabbit in 200m bursts.

The set: 6km warm up, 4 x 100m, 7 x 400m + 1 x 200m=3000m with 400m jog between efforts, 4 x 100m, jog with dog warm down.

Of me: 8:47 or an average of 69. It got progressively more windy but early on there were a couple of 68s. Not super quick but I felt fluent. The last time I did this type of session (a series of 4-5 of them in 2012) the cumulative times started in the 8:40s and got down to the 8:20s. In 1986 (that was a long time ago) I was doing the set in the 7:30s and running 14:30s for 5000m.

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