Tuesday Session : Long Intervals

A long session for me in two parts today. Before the others arrived my own set. With yesterday the treadmill test, today a chance for some longer intervals a little slower, but with intent. As I promised to myself last week, this week another long interval session added. I will be racing again in a few weeks. Having put on almost 3kg since nationals time to take control of the eating again and get within 1-2kg or race weight for the winter.

Set 1: 2000m (6:38), 1600m (5:18), 1200m (3:58), 800m (2:30), 400m (69). The first 12 laps controlling lactate @ 10km pace (3:20/km), kick down over the last 3 laps. 200m jog between efforts.

Set 2: Pacing the others (Jodie,Mia,Julia,Helen): 5 x 1000m all in 3:57...Garry doing spurts, Tori a ploddle. A few sick this week...it is cold.

Total for the day 19km


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