AIS : Short Lactate Intervals...the 'Emma' session

With the 800m Pennington handicap on Thursday today was an 800m specific session.

The set: 4 x 100m, 5 x 267m with 133m recovery in 50 seconds, 5 x 267m with 133m recovery in 50 seconds (repeat). First 5 efforts done at 33 seconds/200m, second five efforts done at 32-33 seconds /200m. All done with Steve. Emma did 8 x 267m on her own.

I had a complete day off yesterday to recover fully from the past days. Today was back to normal load during race period, 15km.

Keith did 800m efforts in Bega, all around 3:20/km in cool and windy conditions. Same conditions we had up here.

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