Long Intervals

Finally spring with a warm morning, blue skies and a breeze. Tomorrow the ACTVAC XC handicap so most 6,5,4,3,2,1 minutes on, 1 minute recovery done at a steady pace. Three lads did a similar session on track, the usual 2000m, 1600m, 1200m, 800m, 400m with 200m walk recovery.

Of me: 2000m (6:30), 1600m (5:14), 1200m (3:55), 800m (2:30), 400m (70). Keith and Lance first 3 efforts under 3:40/km, 800m 2:53, 400m 75.

Moved the training to Tilleys for brunch, lots of chatting and smiling faces enjoying the nice weather.

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