Stromlo XC Intervals ; Keith in Melbourne

Yesterday Keith first M50+ at XC in Melbourne, a PB on the course.

Steve, Nick and myself 2000m, 1500m, 1200m, 800m, 400m. I only ran first 2 efforts hard in 6:45 and 4:56. Others did complete set. Splits for Steve: 7:06, 5:06, 4:02, 2:30, 66 (Nick similar, ran 62? for last 400m). Temperature minus 3, frost everywhere, I wore spikes for the first time since April.

Second set Emma and Helen 6,5,4,3,2,1 minute efforts 1 minute float recovery all at better than 4:00/km.

A late run by river with Bella made it 20km for day, 132km last 7 days. Now at Bright for tmoz the Rutherglen Fun Run 10km.

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