1500m Set : 4 x 600m XC Intervals ; 5 x 100m ; 5 x 200m

At Stromlo this morning with Steve, Weather cool with no wind, sunny after it came up.

The set: 2500m warm up (faster than normal), 5 x 100m strides, 4 x 600m (1:49, 1:51, 1:46, 1:47), 3000m warm down. Steve and I took turns in leading, finished together every effort.

My splits better than immediately after the asthma attack but not as quick as I had been running the weeks before. My lungs still haven't gone completely clear and I'm in the middle of a 140km+ week which often drops the form for a period until I adjust.

Next week there will be some different sessions as we shift gear. I'm planning on some 200m strides this afternoon. It will be hot. Masters Track is on Wednesday. It will be hot during the day but cool off late in the afternoon and be windy. I'll run something, maybe a 3000m.

Splits from strides at track this afternoon: 5*100m (20,17,16,14.9,14.43) 5*200m (32.3,31.6,31.2,30.68,30.56). Warmed down with 6km jog.

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