Stromlo XC 7000m by Intervals : Keith and Steve and Jane

Just Nick and I this morning. 7 degrees, drizzle, no sign of the sun, slight breeze. Shorts, thermal top, gloves, spikes.

The set: 2500m warm up, 4 x 100m, 7000m done as 6,5,4,3,2,2 minute efforts with 30 seconds slow jog recovery. All efforts done at 3:20/km or better. Felt great again, was dropping Nick after the first effort as he had done Mt Ainslie run up earlier in week and not used to 30 seconds recovery. 1km warm down with Bella Border Collie. Now down to 124km last 7 days.

This afternoon an easy 35 minute loosener. Tomorrow a long run in the forest, out of the wind and sleet. It will be nasty for a few days. Next session when it is least nasty.

Keith still battling a lergy ran 2 x 3000m efforts in 11 minutes odd, tempo pace.

Steve and Jane are up north, racing a 10km tomorrow. Steve has been in taper mode for the race. The course and competition looks good...hopefully the weather.

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