AIS Track : Long Step Down Intervals ; Keith on Bike in Bemboka : Long Step Down Intervals

Perfect weather for track running with light winds, warm and sunny. Our first group session on track in a long time.

Set 1(Me): 4km warm up, 4 x 100m (17,16,16,15),2000m 6:34, 1600m 5:19, 1200m 3:57, 800m 2:34, 400m 73. First three efforts at 10000m pace, final two efforts kick down. Minnie did same set on her own.

Set 2:(Helen, Kathy, Anne...Splits for Helen): 2000m 8:26, 1600m 6:42, 1200m 4:58, 800m 3:17, 400m 90. I paced that set at 4:10/km. Helen only one able to maintain pace for entire set. Warm down in forest. 20km morning session for me. 154km last 7 days.

Yesterday another long run of 85 minutes. As usual there was coffee after the session.

Keith in Bemboka on bike 4km warm up, 4000m 10:29, 3000m 7:43, 2000m 5:38, 1000m 2:13, 6km warm down. It was windy.

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