Middle Distance XC Step Down Intervals ; Keith in Bega

Up early this morning with Steve. Cool, no wind. Slight change to usual Monday set. Added an 800m and 700m effort, increased break to 90 seconds walk between efforts. Monitored pulse throughout session. Used the hilly 2000m loop. Kathy did same set later in morning.

The set: 2500m warm up, 4 x 100m, 800m 2:39, 700m 2:28 (hill), 600m 1:58, 500m 1:33, 400m 81 (hill), 300m 57, 200m 34, 1000m warm down. 45 minute loosener later in the day. Same times for Steve and myself, we helped each other. Happy with the set. Able to reduce pulse down to below 120bpm inside 60 seconds rest on all but the up hill 400m effort.

Track recommences on Thursday with a 3000m early in the heat at 6pm, 34 degrees expected. If I run quick enough it may be my last of the Geoff Moore 3000m series for the season so I can concentrate on shorter events. If Keith looks like threatening my lead in the 3000m series I may have to run another one.

It will be just easy running until Thursday. Currently sitting on 130km this week.

Down in Bega Keith did his set in the heat of the day on grass track. The set: 600m 1:58, 500m 1:37, 400m 77, 300m 57, 200m 37. Looks like Keith is still in top form.

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