Stromlo XC Intervals : Bella, Corn, Multicultural

Cool, cloudy, no wind, very humid. Steve, Jane and I the usual set. Maria early with 5km (4 minute intervals, 30 sec jog recovery), Kathy 4 x 1km intervals (4:20 with short recovery), KT out there too working very hard and looking fitter each week. In Melbourne Helen 90 minutes along the Yarra as 6,5,4,3,2,1 minute intervals 30 seconds jog recovery.

Set 1: Steve, Jane and I. 2000m 6:35 Me / 6:55 Steve ; 1500m 4:51 Me / Steve 5:02 ; 1200m 3:54 / Steve 4:02 ; 800m 2:30 both ; 400m 67 both. Steve once again rock solid and very consistently training near all-time best. Jane slightly slower this week after a mini-break.

Of me: Yet another all-time PB set with no weakness on any of the efforts. After six straight weeks of very high volume (130km+ this week) I am pleasantly fatigued but feeling as strong as I have all year. Next race the final Pennington series handicap 3000m. I would expect to win that race and the series. Giving Kathy 700 metres head start is always scary and I have to take back 100 metres a lap to catch her.

Post-training a visit to Civic for the multicultural festival. Bella dined on Gozleme and a flat white, has been more used to corn lately.

In Bega Keith ran 4 x 5 minute efforts with 35 seconds jog recovery on all terrain.

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