AIS Track : 4 x 100m, 3 x 600m with 200m recovery

AIS track this afternoon, first fast set since virus a week ago. Too cold and windy to go very quick, thermal top, bottom, gloves and vest worn. The set: 4.5km warm up, 4 x 100m (19,17,16,15), 3 x 600m (1:56, 1:54, 1:51) with 200m recovery, 5km warm down. Down from 140km to 135km last 7 days. Aiming for 120km next 2 weeks before back up to 140km for one week.

Next set tomorrow at Stromlo XC circuit 5 x 3 minute efforts, 60 seconds jog recovery where I'll continue to run myself back into race form.

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