Keith in Bega ; Stromlo XC 5000m by intervals

Steve and I at Stromlo this afternoon a repeat of three weeks ago with 5000m on the 2500m loop, running 3 x 3:30 efforts with 100m jog recovery in 30 seconds and leave us with a longer effort to finish off. Three weeks ago the Stromlo XC circuit was filled with water on the inside lines which we couldn't take. Today it was dry and windy.

Overall result: 17:12 (16:42 net,roughly 15:52 for 5000m on track), 17:55 (17:25 net, roughly 16:35 for 5000m on track). We'll get to verify this in a month or so when we race a 5000m on track. Steve had an easier week post-Canberra Times FR.

In Bega Keith did his 800m efforts and had some trouble with the 100m posts and distances he was using. I won't state the times as he is going to accurately measure the posts again. Regardless of the posts he was quick, in the high 2:30s.

Of me: 120km in the last 7 days, another season best session, a little tired but I have been very strong for the last few weeks. Will ease off a little towards the weekend and the Tan Relays. Next session on Thursday and a 2000m tempo back at Stromlo.

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