Stromlo XC : 2000m, 1500m, 1200m, 800m, 400m ; other trainings

This morning at Stromlo the set done on my own. 2000m 6:39, 1500m 4:55, 1200m 3:57, 800m 2:33, 400m 70. Not as fast as a few weeks ago but still near my best sets all-time at the venue. I was fatigued from the volume yesterday as well as the lactate efforts. I had the watch set on 19s (3:10/km) from the start of each effort and held for as long as I could. The hills and tight bends were largely responsible for the drop-offs mid-interval.

When the girls arrived I paced 5000m continuous, 7 intervals of varying length with 100m in 52 seconds recovery. Maria and Helen managed 23:45 at 21:30 5000m pace approx. That's pretty good going for XC. The girls can run 20 low on track and a good day. A few more weeks like this will get them fired up.

Keith did his Thursday set on Saturday. Another good set for Keith at faster than 3:20/km.

Steve and Jane have had a weekend away. The training Jane did looks very tasty. This morning Jane 2 x 1km 4:15, 4:30 (sore foot). Steve 4 x 1km 3:25, 3:23, 3:25, 3:24

Looks like I am in Melbourne for the Tan Relays again next weekend, this time helping out the M40 team who are fighting to stay ahead in the final race of AthsVic XCR'14 (M50 team injured most of the year). Only a win against Waverley will do with APS ahead by 1 point. It will be tight.

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