Stromlo Short Lactate XC Intervals ; Festiive Elf Strikes Back

Sunny, lush grass, windy. I was not ready for a session, accumulated some work in the legs, tried to help others.

Steve: The set 600m, 500m, 400m, 300m, 200m, 100m with 100m float recovery on 2.5km circuit x 2 = 5000m for 18:12 net around 16:40

Helen and Kathy: The set 600m, 500m, 400m, 300m, 200m, 100m with 100m float recovery on 2.5km circuit x 1 = 2500m for 10:49 net around 20:20 5000m pace, Kathy around 150 metres back.

All three were great and signs of good things to come.

Meanwhile Festive Elf continues her progress, a whopping 10 seconds/km quicker than the last set of 1km intervals.

Of me: Still maintaining 120km+ per week. The sciatica is OK after a 20 minute warm up with some neural stretching. I haven't used any ibuprofen or such since City2Surf else I dig a bigger hole. No play racing tmoz I expect. Will try to help Kathy and Helen over a Mile on track.

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