Track Intervals : 800m and 1500m pace

Weather warm and still, some burning off in the adjacent bush caused smoke enough to make it unpleasant to run, almost dangerous to health. Just Steve and I. We did this set a few weeks ago. Much better today.

The set: 2000m warm up, 4 x 100m (19,17,15,14.8), 4 x 200m lactate (32.6,32.7,32.6,30.6 Steve/31.1 Me), 200m jog recovery 60 seconds, 2 laps walk jog, 1000m 2:59. Last time 200s were mostly in 31 with 90 seconds recovery, not 60 seconds. Last time the 1000m in 3:03 felt awful and Steve dropped off pace. This time it was with full control, no trouble maintaining consistent 72 second laps and could have run further at same pace. Steve same time as myself. Things are looking good.

I did 4 x 100m strides and 2000m warm down with Steve in the smoke again, 1km with the dog and 10km in the bush with no smoke.

Last track meet for the club on Thursday. I'll be using it as training for 5000m running the 3000m, 4 x 800m relay and Spiral handicap as intervals done at 3:10/km or quicker.

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