AIS Track : 3000m by Intervals
Very humid, warm and still this afternoon at track. Steve and myself: 6.5km warm up, 4 x 100m. The set: 1000m, 400m x 4 all with 100m jog recovery in 38 seconds. All efforts at 3:10/km. 2.5km warm down. Met Kathy back from Nepal out on the trails.
Helen repeat of above except 400m x 3 only and at 4:10/km.
Of me: Much better than I expected during the 100m strides, last in 14+ seconds, decided to do the set with Steve. Coped very well with it, very good running technique all session, hopefully no health regression tmoz. I did enough not to race 5km tmoz on road. Will do a 300m or 400m lactate set on Wednesday if all is well.
Helen repeat of above except 400m x 3 only and at 4:10/km.
Of me: Much better than I expected during the 100m strides, last in 14+ seconds, decided to do the set with Steve. Coped very well with it, very good running technique all session, hopefully no health regression tmoz. I did enough not to race 5km tmoz on road. Will do a 300m or 400m lactate set on Wednesday if all is well.
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