AIS Track : Progressive Step Down Long Intervals

Not racing tomorrow, on track duty. A session today to replace the 3000m others will do. It was warm, sunny and some breeze but not enough to produce slow times.

The set: 4.5km warm up, 4 x 100m, rehearsal for 5000m / 10000m kick down with 2 miles to go which was 2000m 6:23 (started with 80 second lap, progressively quicker), 200m walk, 1000m 3:06 (start with 78 second lap, accelerate with 400m remaining), 200m walk, 200m 33 seconds. 6km warm down.

If all is well I will aim for my last very hard session on Friday morning at Stromlo but will discuss with others first. It may be a slightly easier session at Stromlo on Saturday morning. Sunday is definitely 4km XC handicap at Stromlo again.

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