AIS Track Intervals 3 x 1000m, 4 x 200m

An extra hour of sleep with daylight savings coming to an end. Track session at Australian Institute of Sport surface with Steve. Weather sunny, cool to warm, no wind. My session done entirely in Nike Vaporfly Flynit 4% for the first time (I have been wearing in for a couple of months).

The set of 3 x 1000m paced at 3:10/km, same speed I did yesterday for 800m efforts on XC at Stromlo. Splits: 3:10,3:09,3:08 (Steve 3:15,3:16,3:17). Started set with 2km warm up, 5 x 100m strides. Finished with 4 x 200m, 200m recovery (35,34,33,33) and 2km warm down.

Verdict on the Nike Vaporfly Flynit 4%: I had no trouble dropping onto 76 second laps in the 1000m. I'm confident of using them in the 5000m track and Half Marathon this week. Also the Australian Masters Athletics Championships in some events (5000m, 10000m).

This afternoon and easy recovery run to make 19km for the day. I am beginning taper for the 5000m and Half Marathon. I expect I will need a recovery week after the Half Marathon, taper will continue all the way through to Australian Masters Athletics Championships mixed with key sessions.

Next set on Tuesday at Stromlo with 4 x 600m efforts. First two efforts to warm up, last two to keep the legs ticking over at 3:00/km or better.

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