Stromlo XC Short Step Down Lactate Intervals : 600m, 500m, 400m, 300m, 200m

Hot day ahead, set done before sunrise in the morning. Just Steve and myself. Today marks a change of gears, incorporate some lactate intervals into the program, longer intervals at first. We do this standard set often at this part of the periodisation program and for no longer than six weeks. Recovery is 60 seconds between efforts.

The set: 2500m warm up, 5 x 100m strides, 600m 1:50, 500m 1:33, 400m 71, 300m 53, 200m 31, 2000m warm down. Splits were similar to sets done in 2015 and 2016. We will improve on these splits in the next couple of weeks. Circuit we use is gently undulating.

Recovery run scheduled for early evening when the sun has lost it's bite. It will still be hot.

Track race this week (Thursday) will be 1500m.

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