AIS Track ; 4 x 800m, 4 x 200m

Hot (29deg), sunny, windy (24kph gusting to 34kph) usually against in the back straight but sometimes the front as well...swirling.

Two groups...boy vs girls (different sets).

Girls for 1500m Preparation: 6km warm up, 4 x 100m, 5 x 300m with 100m float recovery, break, 3 x 200m with 150m float recovery. Both Kathy and Helen well under their target pace of 5:45 1500m (300s) and 2:48 800m (200s). 2.5km warm down.

Boys for 5000m Preparation: 6km warm up, 4 x 100m, 4 x 800m, break, 4 x 200m with 150m float recovery, 2.5km warm down.

Splits: Steve 800m: 2:31, 2:31, 2:31, 2:30 200m: 33,33,32,33. Me 800m: 2:30, 2:30, 2:30, 2:29 200m: 33,33,33,32. About on par with last week although hotter and much more wind today. Dale did elements of the set, a focus on the 1500m this Thursday.

Of me: Not too bad today the legs, much better than last week despite 55km and two big sets on the weekend. I think I'll stick to the 5000m on Thursday as planned and try to shave a few more seconds off. Volume should be down to 110km for the week. I should be feeling a little more fresh in the legs.

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