Long XC Step Down Intervals ; Fartlek Session : Keith in Bega : Minnie in Muswellbrook

Weather cool to warm, light winds, grass fresh cut, surface a little softer than normal due to weeks of rain.

Set 1 (with Steve): 2500m warm up, 4 x 100m, 2000m 6:53, 1500m 4:52, 1200m 3:54, 800m 2:29, 400m 67, 2500m warm down. Steve a little behind on longer intervals, a little ahead on 800m 2:28 and 400m.

Set 2 (with Roget, Emma, Tori, Kathy, Gabe): 4 x 100m, fartlek session with equal time recovery, 14 efforts all up of 90 seconds down to 15 seconds, I did the pacing. 2500m warm down.

Of me: Basically same times as one month before World Masters Athletic Championships in Lyon (July 2015) and Australian Masters Athletic Championships (March 2015). More than two months to Australian Masters Athletics Championships in Adelaide (April 2016). I've still got plenty of improvement left before then and some racing to do. Achilles still a little stiff but getting better each day.

February will be mostly 800m and 1500m races on track. I'll fit in a 3000m and 6km XC race as well. Monday set will be 200-400m intervals with a time trial at end of session. Long recovery run tomorrow. 120km this week.

Keith in Bega on fresh cut grass track 2000m 7:07, 1000m 3:25. We hope to train with Keith next weekend.

Minnie is Muswellbrook also found grass track, did long step down intervals, similar set to Steve and myself.

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