Long XC Lactate Intervals ; Keith ParkRun Tempo

Warm, no wind, some dew on the grass from overnight storms. Small group today, training first time with Steve since June. Magpie swooping on lower part of circuit.

Set 1: (Steve and myself) 2km warm up, 4 x 100m, 5 x 600m XC intervals undulating out and back. Out quicker than back. Splits: Steve all in 1:50s out. Myself: 1:48, 1:58, 1:48, 1:59, 1:49, 4 x 100m, 1000m warm down.

Set 2: (Kathy and Alison, same set) Splits all 2:20-2:45. Alison slightly quicker than Kathy.

KT, SK, Gabe doing own thing, started a little later.

This afternoon 10km easy. Tomorrow long easy run, may visit via track some 200m strides. Monday afternoon a harder session on track, some 400s?

Keith a ParkRun 5km tempo in 18:13. Splits: 3:44, 3:36, 3:39, 3:36, 3:36.

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