Taper Week : 4 x 200m Lactate Intervals ; Short XC Step Down Intervals

I decided to have an easy day, only helping support the others. Weather sunny, windy, warm to cool in late afternoon on grass at cross country circuit.

For Steve, Kathy and Geoff all running 800m first up at Australian Masters Athletics Championships a set of 4 x 200m efforts with 60 seconds recovery. Pace not fast enough to get injured. Steve did his in 30-32 seconds, Kathy in 40-42 seconds, Geoff somewhere in between.

For Maria and Helen the usual set of short XC step down intervals. I did pacing at 3:50-4:00/km. Efforts were 600m, 500m, 400m, 300m, 200m with 2 minutes recovery. Helen was good again, Maria still coming into form after just one week of training post-injury.

Of me: Only 7km today, some 60 metre strides and pacing Helen and Maria. Next set will be on Wednesday, something similar to yesterday being a tempo run at 10000m pace and some 200m efforts at 1500m pace.

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