AIS Track : 4 x 100m, 4 x 200m, 4 x 300m

Still sore from the weekend and fatigued. Today a 75 minute continuous run to the track and back for some leg speed intervals that turned into a lactate session. The set: 4.5km warm up, 4 x 100m in 16 seconds with 100m jog recovery, 4 x 200m in 33-34 seconds with 200m jog recovery, 4 x 300m less than 54 seconds with 100m jog recovery, 8.5km warm down. It will take a few weeks until the track speed comes back for 800m and up. It's already good for 3000m and up. The Tuesday session while track is on and when I am racing on Thursday will be similar. Either a tempo run and or lactate intervals, usually no more than 2-3km in total and pace specific for the Thursday race. I won't be racing track every week. Some weeks the track races will be a glorified training session.

This morning Steve did 5000m on bike path by intervals. 17:42 total time by 3:30 hard, 30 second easy x 4.