AIS Track Intervals 3 x 400m, 3 x 200m incorporated into long run 20km

Weather warm to hot, no wind, full sun. Today solo again, a repeat of last week, first 3 intervals increased from 300m to 400m. All intervals with equal distance jog recovery.

The set: 5km warm up, 5 x 100m strides with jog back recovery (20,17,16,15,14), 3 x 400m with lap jog recovery (68,67,66), 3 x 200m with 200m jog recovery (32,31,30), 11km warm down.

Once again I'm growing in confidence in my 800m and 1500m events in Dunedin Oceania Masters Athletics Championships.

This afternoon an easy recovery run. Tomorrow Parkrun 5km Xmas Day special edition. I'd love to break 16:30.

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