AIS Track : Long Intervals

For one week only the Saturday session moved back to the track. Some of us getting ready for Bendigo and some in full training. It started out as a breeze getting windier as the morning progressed.

Set 1: 4 x 100m ; Myself pacing Steve through 3 efforts all at 3:20/km for as long as he could handle (maximum of 5 laps). Effort 1 2000m ; Effort 2 1200m ; Effort 3 1200m (3 seconds under schedule) ; Steve only 4 x 200m with 150m jog recovery (35 seconds reducing to 31seconds)

Set 2: The girls 4 x 100m ; 4 x 1000m with KT the quickest of the day 3:39

Set 3: Kathy and SK 4 x 100m, 4 x 200m, 400m.

Of me: That was 17km all up with 4 x 100m, 2000m, 1200m, 1200m all at 10km pace of <3:20 a="" all.="" all="" and="" at="" br="" but="" difficult="" during="" felt="" good="" have="" i="" km.="" longer="" much="" nice="" no="" not="" of="" relaxed="" run="" set="" taper="" the="" to="" tomorrow.="" very="">

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