Short XC Progressive Lactate Step Down Intervals

Weather very warm, some wind, sunny or partly cloudy. The XC track is slowing up, not cut for a fortnight, sand on the surface.

The set: 5000m warm up, 4 x 100m, 600m, 500m, 400m, 200m, 1500m warm down. Helen, Kathy and I started together.

My splits: 600m 1:51, 500m 1:34, 400m 69, 300m 53, 200m 31. Recovery was 60 seconds jog 100m. Didn't feel great, fatigue from training, racing and a big weekend. Splits were good. Mostly a slight cross/head wind slowing all the efforts except the 300m which is up hill (as is 500m). Helen and Kathy (roughly): 600m 2:17, 500m 2:04, 400m 89, 300m 75, 200m 39.

Keith a short set today, he is racing 5000m on Thursday in Melbourne. Good luck Keith. Splits were good today. Hard weekend for Keith, lots of work.

Steve showing good recovery signs. 10km this morning with Jane's group, 3000m set of 200m efforts included. I won't see Steve until 2016, no doubt he will be well and truly back into it by then.

Thursday at track will be a 3000m / 5000m around dusk. I'll give the 5000m a crack. Helen and Kathy hoping to do 3000m. Last race for Helen before holidays OS.

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