Long Intervals

Once again a continuation of the Tuesday sets we have been doing. Started the sets at 4:30, ended after 6:30. The weather gradually getting colder, the stiff afternoon breeze dying down after sunset.

Early set (just me): 2000m (623), 1600m (510), 1200m (350), 800m (228), 400m (68) with 200m recovery. Yet another session bettering all those done before. 7 seconds quicker than last week.

Middle set: Kathy, Roger, Tori: 2000m (paced by me), 1000m, 1000m all at 4:30/km

Final set: Heidze: 2000m, 1600m, 1200m, 400m (all paced by me) all well under 4:00/km, last 400 in 88.

2000 1600 1200 800 400
19/06/2012 623 510 350 228 68 -7 34
12/06/2012 629 509 350 229 69 -14 27
29/05/2012 631 513 357 230 69 -9 13
22/05/2012 635 517 357 230 70 -4 4
15/05/2012 638 518 358 230 69

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