AIS Track 800m Set : 4 x 100m, 2 x 400m, 2 x 200m

Afternoon session on track. Weather very warm and very windy. My last track set for the 800m I'll be running in a few days at Oceania Masters Athletics Championships in New Zealand.

The set: 4 x 100m(17,16,15.3,14.8) ; 2 x 400m(68.9,67.4) ; 2*200m(31.0,30.2) all off short recovery. Long warm down on Mount Painter making 14km for the day, 118km last 7 days. Slowly taking off the volume. Should be around 90km by Saturday for Day 1 of the Championships.

Tomorrow morning 3 x 600m efforts at Stromlo, last effort hopefully quick. 6km at lunch. Thursday and Friday traveling to NZ, just 5km each day of easy running, maybe a few strides.

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