Long XC Lactate Intervals

Up early and out to Stromlo for a set with Steve followed by same set with Kathy, SK, KT, Gabe. It was warm to hot, sunny and no wind.

The set: 2000m warm up, 4 x 100m, 5 x 600m with 60 seconds standing recovery, 2000m warm down, 4 x 100m.

We've done the same set for a few weeks now. All on grass, undulating. Wind makes a difference to the times in either direction, no wind today. It's more down than up going out, the opposite coming back.

Steve: Average 1:53 going out, over 2 minutes coming back. That's a big improvement on his set last week.

Me: Splits 1:49, 2:00, 1:46, 2:00, 1:47. That's my best set so far. I have run faster going out with a big wind behind me but it was much slower coming back.

Set 2: KT average 3:40/km with Kathy, Gabe and SK not so far behind and all running strongly. SK had a very quick final 600m. It was much hotter for the second set.

This afternoon an easy run to loosen up. If I feel good tomorrow I'll do a long run via track and back up for another small set.

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