Short Progressive Step Down XC Lactate Intervals ; Keith in Bega

We arrived at Stromlo this morning with the Brumbies Rugby team training in full swing and using up much of the track doing weights, hill sprints and short track touch rugby. Luckily they left shortly after we arrived.

Yesterday was a two party day, one with work, the other with runners. Not much sleep, a little seedy but very happy. It was also very hot so a short session replaced the usual Stromlo set.

In the bush birthday girl KT & Charlie did some walking. On track Kathy, Alison, Mia, Gabe, SK and myself did the running.

The set: 4500m warm up, 4 x 100m, 600m, 500m, 400m, 300m, 200m efforts with 100m walk/jog recovery. 1500m warm down.

The heat didn't make much difference on such a short set. There was no wind to speak of. The seediness affected some, not me.

My splits: 600m 1:51, 500m 1:34, 400m 66, 300m 52, 200m 30. That's as good on grass this season, I felt good.

In Bega Keith ran with the park runners. His splits: 3:26, 3:43, 3:47, 3:53, 3:43 = 18:38 all with float recovery between efforts.

I will need a long recovery run this evening just on dusk. It is very hot. Tomorrow morning very early out to Stromlo to do the set I missed today. Very hot again.

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