Not the best prep...

Met up with Roly and Tim for Track on a warm evening.

After the customary ride, warm up and stride throughs, the set was split into 2 x 1.5km and 1 x 1km outside the oval followed by 3 x 3 / 2 x 2 and 1 x 1 minute efforts inside the track.

I deliberately took things easy with Nepean on Sunday, rolling around with Tim for most of the set. Roly was clearly pumped for the session...or following someone in particular.

Intervals went:

1.5km @ 4.31

1.5km @ 4.38

1km @ 4.13

3 mins @ 4.15

3 mins @ 4.09

2 mins @ 4.08

2 mins@ 3.51

1 min @ 3.22

1 min @ 3.28

Not bad, especially the last two!

All topped off by a slow ride home. Perhaps not the best thing to do 2 days out from an event...