AIS Track : Short Lactate Intervals : Keith in Bega

Keith in Bega 5 x 300m (58,58,55,58,57), 2 x 200m (38,36), 100m (17) on dirt track.

AIS Track: Helen and I did 600m, 300m x 3 with 100m recovery. It was very windy and cool once again. Loads of children everywhere which is good and chaotic. I paced Helen in her set at 4:00/km. She was well under schedule on her set 5:47 total for 1500m.

Of me: 4 x 100m (finally got in the 14s without straining, the Sunday hills helped). Cumulative of 4:25 for the set. Still plenty of work to do but my first set in the 2:50s/km.

Kathy did a similar set in Sydney. Kathy, Helen and I will all do the Pennington Handicap 1500m on Thursday. We should all come together somewhere in the last lap.

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