12 x 200.

SATURDAY 8/7/06, 6PM, 14.5K, WEEK TO DATE 45K, 7 HOURS SLEEP, SHOES ASICS 1100

12 x 200m intervals with a minute active recovery.

Again, busy all day and ended up doing the intervals on the grass track at Glenbrook Oval, which is well enough illuminated by streetlights to run on it in the dark (full moon helped too).

About 8 degrees and clear.

4K warmup, then 5 100m strides.

For the 200s, I alternated directions and the times reflected the fact that one direction was slightly uphill and the other slightly downhill...

41
38
39
38
39
37
38
36
38
36
37
34

Nicely paced, as you can see by the times (not fast though!)- wasn't really smashed at the end.

6k warmdown.

Long run tomorrow.