Track Intervals : 800m Set

Weather hot, some wind, sunny.

The set: 4.5km warm up (jog from home), 5 x 100m (18.6,17.0,16.3,15.1,14.9), 4 x 200m (30.57,30.36,30.24,30.57)= 2:01.74, 9.5km warm down (jog home+jog with dog).

I've gone back through the diary since I started back as a masters athlete, I haven't done this set as quick. The closest was in March 2010 when I ran a 2:11 800m solo and 1500m with competition 4:22 on same weekend. Set cumulative at that time was 2:02 for the 800m set and 4:03 for 5 x 300m with 100m jog recovery in 60 seconds. I'll have to confirm in coming weeks that I can do similar for the 1500m set and have confidence I can go in the low 4:20s again. I did this set in October a few months ago of 5 x 300m but with 100m walk recovery (47.97,47.71,47.25,47.22,48.09)= 3:58. I picked up a thigh niggle in the process as I was running my last effort a child played chicken with me in the home straight. Had to call a pause to the season until I sorted it out.

131km last 7 days. Next race 1500m and 3000m / 5000m on Thursday evening. Let's see how that goes.

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