Stromlo XC Intervals ; Keith in Bemboka 6km TT

Steve and I at Stromlo. The set: 2500m warm up, 4 x 100m, 4 x 3 minute + 1 x 4 minute efforts with 30 seconds jog recovery, 2000m warm down. Total time for 5000m=17:52 including breaks (net 17:10ish).

Keith in Bemboka ran a 6km time trial in 21:23, a PB for that circuit. He covered the last 890 metres in 3 minutes, quicker than his training pace of a few days ago. Looks like the hard work over the break has paid off.

Of me: Felt pretty good this morning, my first hard session in a week and done in the training shoes. Question is how long it takes my niggle to recover so I can do another session.

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