Stromlo XC Short Lactate Intervals 4 x 200m ; AIS Track Short Lactate Intervals 4 x 200m

Double up sessions today, basically same set, one on track, one on XC. I did mean to do 600s this morning but the kangaroos were hogging the circuit making most of the lush grass. I was the only runner there, not big enough to scare them away.

Stromlo set: 2000m warm up, 5 x 100m hill strides, 4 x 100m with 60 seconds recovery (all 32-33 seconds), warm down. Only 5km all up.

AIS track set: 2.5km warm up, 4 x 100m (18,16,15,15), 400m 70, 4 x 200m (31,32,32,31) with 60 seconds recovery. Long warm down, 17km all up for day.

Next set on grass at Stromlo 5 x 3 minute efforts with 60 seconds jog recovery. Thursday on track choice of 3000m, 800m or 7 lap handicap. See how I feel on evening. I'm in training mode (120km+ this week).

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