Stromlo XC 5km by lactate intervals ; Keith in Bega
A slight change to the Tuesday 5km glue session. Still 5km, ran 4 x 900m + 1 x 1000m with 100m jog in 30 second recovery between efforts. Also front loaded the efforts with more speed to make it a true lactate session with each effort slower than previous as the lactate grew. The circuit up 400m, down 200m, 300m flat. My 900m splits: 2:52, 2:55, 2:59, 3:02, 3:04. Total time: 17:15 including recovery, 16:31 5000m pace, roughly 15:41 pace on track. Steve was 18:00, 17:15 pace, roughly 16:25 pace on track and also front loaded the efforts with speed and lactate.
Looks like the magpies are upset with missing the AFL finals, needing some September action decided to take it out on Steve and my left ear and cheek. That's after I cleaned all the blood off! Needless to say we will go elsewhere until the magpie calms down.
Keith in Bega did 1000m, 970m and 950m with 30 seconds jog recovery all in 3:30. It was hot with a strong breeze.
Looks like the magpies are upset with missing the AFL finals, needing some September action decided to take it out on Steve and my left ear and cheek. That's after I cleaned all the blood off! Needless to say we will go elsewhere until the magpie calms down.
Keith in Bega did 1000m, 970m and 950m with 30 seconds jog recovery all in 3:30. It was hot with a strong breeze.
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