AIS Track : 3000m by intervals

First time back at the AIS track for a while. It was cold and windy. After a long warm up out in the bush and some strides Steve and I did another glue session. If the weather was better it would have been a harder set. Instead we will try that on Saturday morning in better weather. To enable us to do a good set on Saturday we were limited to 3000m today (recovery time at 1500m per day).

I just ran by feel at maximum threshold but with better technique than the grass and no hills it felt very easy. My splits: 79,79,19,33 (float recovery 100m),78,79,19,38 (float recovery 100m),79,40,77=10:24 3000m gross,9:51 net. Steve 10:34 gross, 10:01 net.

Keith in Bega ran 3 x 800m in 2:45. Keith does a Fun Run in Bermagui on the weekend of 5.5km. Good luck Keith.

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