Stromlo XC Intervals : 2500m, 2000m, 1500m, 1000m ; Keith in Bemboka

Same set as last week. Temperature minus 2, frost on the surface, slippery until the sun rose.

Set: (Steve and myself, both ran same times, Steve did all the work) 2500m 8:40, 2000m 7:07, 1500m 5:09, 1000m 3:24.

That's six weeks of longer Saturday sets to get the base back. Next weekend we revert to the normal step down Stromlo set and begin injecting some speed again.

With 11 weeks until World Masters Athletics in Lyon all is good. No injuries, 21 high mileage weeks (130km is now a normal week). What is missing is some specific speed for the 5000m and that will start on Monday. It will be the same set I have been doing but using a beeping watch each 100m for pace guidance and may be on track.

Keith in Bemboka ran 3 x 9:30 on gravel road. Distance covered 2750m, 2400m, 2600m which is better than the previous week. The usual 3km warm up and warm down (cut short due to funeral)with 5 x 100m strides. Hot day, no clouds, light winds. Next weekend Merimbula Fun Run for Keith. He should do well.

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