AIS : Long Step down pacing intervals

September is known as the windy month in Canberra and no hiding from it today. Some gusts around 35km/hour by the end of the session and much worse after.

Steve, Jane and myself early on the track. On the bush tracks Helen, Kathy and Emma.

Track set: 4x100 (18-15.0),2000m 6:33,1600m 5:15,1200m 3:56,800m 2:32,300m 50. 200m recovery.
Set the watch on 20sec/100m for the first three efforts, 19 for the 800m and 18 for the 300m. Well under for all efforts except the 800m which had the worst wind and the greatest fatigue.

Bush set: 6,5,4,3,2,1 minutes hard, 1 minute recovery.

That's my last very hard track set before Australian Masters Games. I have a 4km cross country handicap tmoz at the same venue and a lactate session (5x 600m intervals) on Tuesday.

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