LARC Thursday morning intervals: 6am from Lake Albert Public School for two warm up groups Warmup group 1: 3.5km @ 4:40-4:50 pace Warmup group 2: 2.5km @ 5:10-5:20 pace Or 6:20am from the Dog Park at the northern end of the lake (near the rubber bridge) ready to start the intervals along Lakeside Drive We make U-turns on the intervals, so it doesn't matter how fast or how slow anybody is. (Eg: If it's a 6 minute interval, the group will start together and go 3 minutes out > and 3 minutes back. So everyone starts and finishes together) Sunday Long Runs- Posted weekly. Varying pace groups