200's

No gym today, I had the pleasure of attending a briefing for Defence Security Officers, whilst the topics covered were broad and slightly boring the best aspect of the day was I only had to travel 5 minutes from my front door to the briefing location at RAAF Base Williams (Laverton).
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I arrived at the track at 4.30pm, I then drilled Claire for 15 minutes and finished off with some single leg squats; watching her strides today, I think I am starting to see some improvements in her leg stride.


Then 3 laps to warm up, 4x100m strides and then into 3 sets of 7x200m with a 100m float. A beautiful still night with minimal cloud cover but I could feel the cool night approaching. 21x200m...who comes with these sessions....shite its me... :)

• 41.4 / 43.7 / 41.6 / 42.1 / 43.1 / 43.1 / 42.7
• 42.2 / 42.9 / 42.5 / 43.4 / 42.5 / 42.7 / 43.1
• 43.1 / 42.7 / 42.8 / 43.1 / 43.2 / 41.9 / 42.4

The shuffles (still not a real float) were generally between 45-50 sec and 2 min between sets, the third set all of the shuffles were between 42-44, the difference was the third set was only myself & David (with Jo for 2).

Only 2 lap cool down, I was cold and ready to go home.. Just short of 8k for the night.