Steve and Rain Elf in Sydney : Long Intervals

Up in Sydney, drizzle with some head and tail wind along Iron Cove Bay.
Rain Elf: 5.52km 4:16/km average. Intervals with 30 seconds recovery (4:07, 4:29, 4:11, 4:11, 4:14).
Steve: Intervals with 30 seconds recovery (7:24, 7:26, 7:29). Total time=22:19

Of me: 13km this morning and well over 130km last 7 days in my fourth consecutive high volume week. ACT 10000m Championships on Thursday. The weather looks good at the 'mo'. I rarely taper for this and I haven't again. History says I am 30-50 seconds quicker over 10000m from late January until the AMA Championships in March/April. Some of it is weight (my formula 1.15 seconds per kilometre (10), per kg over race weight, currently 2kg over). Some of it is fatigue. This varies as I can run well not tapered, depending on the day. I am always fully tapered for AMA Championships and at race weight. Some of it is conditions, especially wind. 33:36-34:15 is my normal time range for late January. I ran 33:15 when I had someone to chase in 2010. 32:55-33:48 is my range for fully tapered AMA Championships.

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