3 X 2000m + 400m

Thur 5.31am 10.56km Roo+Lake 48m22  4m35 K's


Fri 5.50am 5.7km Roo 26m09  4m36 K's


Sat 5.11pm 10.56km Roo+Lake 45m05 4m16 K's


Sun Nudgee Track 11.00am 3 X 2000m


24.4C/75.9F/65%/17kphGusting24kph


Too windy! 
Normally I prefer not to time windy sessions as the slow times induce negative thoughts,however I persisted today but kept the Garmin on heart-rate so that I couldn't see what the wind was doing.
Jogged 400m recovery.


#1 6m36.27 159bpm
75.00  140bpm
79.10  160
79.50  161
81.75  164
80.92  166


#2 6m30.94 164bpm
76.19  145bpm
78.87  166
78.53  168
78.95  170
78.40  171


#3 6m24.33  167bpm
73.09  145bpm
77.90  169
78.88  171
78.85  174
75.61  175


400m 
63.38  146


Noticed that the wind had dropped after I finished the session having jogged 600m of my recovery and decided to run a flat out 400m (madness!) .
Ran 63.38  (146bpm) which is as fast a rep as I think I've run as a Master.
The high (for me ) heart rate up into the 170's shows these longer interval sessions elicit the race intensity work I was seeking.
Hoping the PF does not get any worse as I am hobbling around in between track sessions.
Racing next Sat in the State Open 5000m Champs.