AIS Track or Bega : 1600m, 3-4 x 1000m
AIS Track perfect weather, cool and still. Steve and I early. The set: 6km warm up, 4 x 100m, 1600m (5:04)(1300m for Steve same pace of 3:10/km), 3 x 1000m (3:10, 3:09, 3:08), 2.5km warm down. We used the beeping watch at 19 or 3:10/km with me pacing all efforts. Steve on my tail the whole way. At that pace the best Steve has done so should be well under 10 mins for 3000m in the same conditions and on the way to another series of PBs this summer.
Helen and Kathy a similar set but with 4 x 1000m (4:18, 4:08, 4:02, 4:03). Kathy very strong in the last 300m of each effort but Helen on her tail. I paced their last two efforts.
Garry the rabbit and Emma did a set of 200s and diagonals on the grass
Keith in Bega: 2000m (6:58), 4 x 800m (2:50, 2:48, 2:45, 2:42), 1000m (3:26). The rest of the gang and others are in Melbourne for the half marathon...good luck to all.
Of me: Another good set. I still feel fatigued from last weekend and another 120km week. It will be an easy loosener this afternoon and an easy long recovery run of 90 minutes tmoz. On Tuesday it will be a session to set up for a decent 3000m on Thursday. Heavy rain due on Monday for a day so may have to adjust accordingly if it comes later.
Helen and Kathy a similar set but with 4 x 1000m (4:18, 4:08, 4:02, 4:03). Kathy very strong in the last 300m of each effort but Helen on her tail. I paced their last two efforts.
Garry the rabbit and Emma did a set of 200s and diagonals on the grass
Keith in Bega: 2000m (6:58), 4 x 800m (2:50, 2:48, 2:45, 2:42), 1000m (3:26). The rest of the gang and others are in Melbourne for the half marathon...good luck to all.
Of me: Another good set. I still feel fatigued from last weekend and another 120km week. It will be an easy loosener this afternoon and an easy long recovery run of 90 minutes tmoz. On Tuesday it will be a session to set up for a decent 3000m on Thursday. Heavy rain due on Monday for a day so may have to adjust accordingly if it comes later.
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