Steve and Fitness Elf at Stromlo ; Keith in Bemboka Pie Shop

Steve and Fitness Elf 4 x 5 minute efforts at Stromlo XC Circuit. Steve: 3:28/km, 3:35/km, 3:31/km, 3:29/km. Fitness Elf untimed.

Keith in Bemboka 20.5km concluding with a cold soak in the river. Followed that up with a hot coffee and pastry laden cake.

Maria has been training hard with a 6,5,4,3,2,1 minute effort at Stromlo (before New Year, has her own pool) and some longer runs. Helen also at Stromlo (before New Year, shares a dam with yabbies and Murray Cod) did a 5000m fartlek session in 23:30. It was hot and extremely windy.

Boring me my fourth straight day of just short of an hour steady running. I won't be doing anything fast until Monday after I return from Bedaki. The more I prod the bod I can slowly work out where this pain is coming from. Of course the achilles has been sore but it is definitely a back/hip/hamstring/calf sciatic nerve referred pain issue that's been around for a year or so. Ice, stretching, rolling pin, nerve flush, prod, poke, self massage, taped tennis balls and adjusting the bed.

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