AIS Track : Paced Step Down Intervals 2000m, 800m, 400m

No Masters track for me yesterday, pouring rain and wind. Saved it for today, perfect weather. Set beeping watch on 20 seconds,19 and 18 seconds for 2000m (6:37), 800m (2:31) and 400m (69)efforts. These are roughly the paces of my 10000m, 5000m and 1500m at World Masters Games. Warm up and warm down plus 5 x 100m strides made it 14km for the day, just over 100km for the week. I averaged over 110km per week for my 27th consecutive month.

I'll post one big week of around 140km and then taper back to 85km in time for World Masters Games in Auckland.

Tomorrow at Stromlo XC Circuit 6,5,4,3,2,1 minute efforts with 60 seconds jog recovery After yesterday's deluge it's time to harvest pumpkins.

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