Stromlo XC Intervals 2 x 1000m, 200m walk recovery ; AIS Track 4 x 200m, 400m

Pre-dawn session at Stromlo XC circuits with Steve. Weather humid, no wind, soft, lush and slow track due to weekend deluge. We rae at the end of our training cycle and into race period over the next few weeks. A taper is coming soon. First some short time trials at race pace to find our best form. The set: Long warm up, 5 x 100m strides, 100m recovery, 3 x 200m strides, 100m recovery, 1000m 3:07/km, 200m walk recovery, 1000m 3:04/km, warm down.

Splits (500m): 1st 1000m: 1:31,1:36 2nd 1000m: 1:29,1:34. In the afternoon a jog to the track for a set of 4 200m intervals (38,36,34,33) with 200m jog recovery, 400m (70) in preparation for an 800m on Thursday. 22km for the day.

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