Short Progressive XC Lactate Intervals ; Keith in Bega

A set on my own this afternoon, all up 80 minutes including lactate set. It was windy but much cooler than it has been.

The set: 40 minutes warm up, 4 x 100m, 600m 1:50, 500m 1:30, 400m 70, 300m 51, 200m 32, 100m jog recovery in 60 seconds, 30 minutes warm down.

Keith in Bega fatigued from a very hot week and some hard work. Managed a long interval set with a short interval to finish. He should be much better for training in a couple of days, Those successive very hot days sure knock you about.

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