Short XC Step Down Lactate Intervals

Change of venue, back to the grass, swooping bird gone. Weather warm, some wind, not too bad.

Two identical sets, first with Steve, Emma also did as warm up, second with Emma and Helen, Minnie started 4 minutes later on 1km loop, circulating near us one lap behind.

The set: 2500m warm up, 4 x 100m, 600m, 500m, 400m, 300m, 200m with 60 seconds / 100m jog recovery, 2500m warm down.

Steve quick again, Emma best in set two, Helen and Minnie similar. I slotted in behind Steve and Emma during set 1 & 2, never pushed things during this get rid of niggle fortnight. I felt very good.

Keith has some niggles, the knee during runs with hills? I'm sure he will sort things out.

I am officiating at track this week, may run the 3000m late. Others will do 1500m, 3000m or 5000m. Some will do XC race tomorrow.

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