Stromlo XC Stepdown Intervals Maximum Threshold ; ACT Mile Chanpionships

This morning Steve, Fitness Elf and myself at Stromlo early. Still, sunny, the track about as slow as it gets...lush, soft and long grass.

The set: 6,5,4,3,2,1 minute intervals with 30 seconds float recovery, pace start slow on first effort, maximum threshold to finish. Distance covered (in 23:30, including recovery floats): Fitness Elf 5.45km (4:18/km) ; Steve 6.15km ; Me 6.35km. 2000m Splits (including recovery): Steve 7:30, 7:40, 7:43 ; Me 7:14, 7:30, 7:24 (through 5000m 18:10)

Last evening the ACT Mile Championships. Very windy. Emma 5:50, Helen 6:33. Both ran virtually solo. As races were separate men and women I was unable to pace the girls and didn't run myself in the men's race.

Of me: Lots of stretching at track last evening seems to have the sciatica back under control. Hamstring (left) seems to be where the most trouble is. No pain today during the session, wore training flats, not spikes to be safe.

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