Stromlo XC Short Progressive Stepdown Lactate Intervals : 1000m, 800m, 600m, 400m, 200m : Keith Man Flu : Plastic Bertrand Ca Plane Pour Moi

10am, sunny, slight breeze, 6.4 degrees, thermal top, tights, spikes, no gloves or beanie. Some poor weather on the way, brought the session on a day earlier...making hay!

The set: 2000m warm up, 4 x 100m with 100m jog recovery (to keep warm), 1000m 3:11, 800m 2:32, 600m 1:50, 400m 69, 200m 32 all with short recovery, 4000m warm down. Another great set, almost at track speed but on undulating grass. Seems I am flushing lactate much better than normal, not sure if it is the fartlek sessions or running 130km/week for over 6 months?

A 20 minute loosener this afternoon, 129km last 7 days. That gives me 2 days of long recovery runs until the normal Saturday set.

Keith has man flu. Tuesday 5 x 3 minute efforts at tempo pace.

Today on Village Depart (before the Tour), Plastic Bertrand sang a song or two and chatted with Eddie Mercx. He looks great and spoke intelligently. What a treat.

(Wham! Bam!) (Mon chat 'Splash') Gît sur mon lit A bouffé sa langue En buvant (Tronc) Mon whisky Quand moi Peu dormi, vidé, et brimé J'ai du dormir dans la gouttière Où j'ai eu un flash Hou! Hou! Hou! Hou! En quatre couleurs Allez hop! Un matin Une (Louloute) Est venue chez-moi Poupée de Cellophane Cheveux chinois Un sparadrap Une gueule de bois A bu ma bière Dans un grand verre En caoutchouc Hou! Hou! Hou! Hou! Comme un indien dans son igloo Ca plane pour moi Ca plane pour moi Ca plane pour moi, moi, moi, moi, moi Ca plane pour moi Hou! Hou! Hou! Hou! Ca plane pour moi Allez hop! La nana Quel panard! Quelle vibration! De s'envoyer Sur le paillasson Limé, ruiné, vidé, comblé "You are the king of the divan!" Qu'elle me dit en passant Hou! Hou! Hou! Hou! I am the king of the divan Ca plane pour moi Ca plane pour moi Ca plane pour moi, moi, moi, moi, moi Ca plane pour moi Hou! Hou! Hou! Hou! Ca plane pour moi Allez hop! T'occupe, t'inquite Touche pas ma plante It's not today Quel le ciel me tombera sur la tte Et que l'alcool me manquera Hou! Hou! Hou! Hou! Ca plane pour moi Allez hop! Ma nana S'est tirée S'est barrée Enfin c'est (Marre) tout casser L'vier, le bar me laissant seul Comme un grand connard Hou! Hou! Hou! Hou! Le pied dans le plat Ca plane pour moi Ca plane pour moi Ca plane pour moi, moi, moi, moi, moi Ca plane pour moi Hou! Hou! Hou! Hou! Ca plane pour moi Ca plane pour moi Ca plane pour moi Ca plane pour moi, moi, moi, moi, moi Ca plane pour moi

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