Long Step Down Intervals 6,5,4,3,2,1 minutes, 1 minute recovery : Keith 3 x 800m

Minus 3 degrees overnight, still at 10.30 am only 2 degrees and the sun didn't look like coming out. It was the coldest day in 12 years and the coldest July day in 20 years. Steve and I did the same set in different locations of 6,5,4,3,2,1 minute efforts with 1 minute recovery. Steve was running quick for his first long interval set in a while. My set started at 3:26/km for the 6 minute effort, down to 3:14/km for the 2 minute effort. Steve at 3:45/km for the 6 min down to 3:38/km for the 2 min. This set typically leads into timed intervals of 2000m,1500m,1200m,800m,400m (on track or XC) prior to the beginning of track season in October. Results are better on track when we can employ pacing and the set done weekly. Otherwise it's full gas on XC at Stromlo in the summer mornings when conditions are best.
In Bemboka Keith ran 3 x 800m on undulating gravel road. Splits: 3:27,2:56,3:25 with middle effort down hill, other two up hill

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