Stromlo XC 4km : Lactate Intervals

The first lactate session of this direct preparation for track block. A continuous 4km at below 5000m pace (using beeping watch all 100m posts), intervals of 200m-600m with 38 seconds recovery (100m). The set: 2000m warm up, 4 x 100m, 4km (600m on, 100m off, 200m on 100m off)x 3 ; (600m on, 100m off, 300m on to finish). All intervals done at 19 seconds/100m or 76 second laps. A similar set on track would equate to 72 second laps approx. Next set will use 18 seconds/100m or 72 (=68)second laps. Some efforts will extend to 800m and the total distance covered to 5000m.

Later in the afternoon a long recovery run of 75 minutes, 22km for the day.