Keith in Bemboka ; Pacing Session ; Short Track Intervals 4 x 200m

Yesterday Keith in Bemboka on undulating gravel 2000m 7:03, 800m 3:00.

At Stromlo Helen returning to form from injury a pacing session to get some leg speed back. 8km including 1500m of efforts at 4:00-4:10/km, distances 600m-300m.

It will be hot for another week or more with little rain. An 800m session for me this afternoon on track. The set: 2500m warm up, 5*100m (17.1,16.0,15.5,14.8,14.4),4*200m (31.9,31.8,31.3,30.8),90 seconds recovery. Similar times to the set Steve and I did three weeks ago. Today first 100m bend of 200m was into wind. 100m strides a cross wind. Post session an easy recovery run.

Tomorrow will be hot again. I can't imagine a 3000m or 5000m at 6pm will be fun. There is an 800m at 7pm which is why I did this set today. I may split the day into two and get some running done in the cool of the morning and run the 800m.

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