800m Set : 4-5 x 100m ; 4 x 200m Lactate Intervals

Steve was at Stromlo this morning. I was on track. Both did basically the same set. Steve ran his 100m strides mostly in 14 seconds. I started slower with my last effort only in 14 seconds. For the 200s Steve was mostly in the 30-31 seconds. I started slow again with 32s and my last effort in 31 seconds. 200m efforts were on short recovery. I've still got some work to do.

Steve and I will do a 600m set tomorrow, something around 1500m pace down to 800m pace if we are in good form. It will be done on undulating cross country section at Stromlo. I'll know by the splits where we are at.

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