Stromlo XC Intervals : 2000m, 1500m, 1200m, 800m, 400m : Steve and Jane at Tuggers

Weather minus 6, frost, no sun, slight breeze, never seemed to warm up. Ropes up still on the 1000m loop, all the distances are long again, around 60 metres extra each 1000m as measured by several Garmins (I never use one for this workout). Clothing thermal top, gloves, tights, no beanie, yes spikes. There was a 16km XC race starting at 8am. We started the session mid-race when the runners were in the bush. Nick jogged it.

The set: (KT, Mia, Gabe, Kathy, myself): 4500m warm up, 4 x 100m, 2000m 6:34, 1500m 4:51, 1200m 3:54, 800m 2:30, 400m 68, 2500m warm down. All the girls looked strong, KT the quickest.

Of me: That's my fourth best all time, probably my best ever when factoring in the ropes. Looking at previous sessions it's 2 seconds per kilometre or 12 seconds cumulative slower than my best three efforts done in February / March this year with no ropes. I'm happy with that. Next week will be my last set of this type. An 11km road race the following week before heading to France for the World Masters Athletics Championships in Lyon.

This afternoon an easy 30-35 minutes to make 20km for the day and 139km for the week. I'll start easing off the volume as of Monday. Tmoz either a long run or short session on track...I need to look at the weather before planning the week. Weight has come down from 58kg to 55.8kg in the last 10 days. I'd like to get to 55.0kg by end of this week. I will need a couple of long runs to do that.

Steve and Jane by the lake. Jane 6,5,4,3,2,1 minute efforts, another great set. Steve 5 x 3 minutes with 30 seconds jog average 3:37/km. Both soon heading north for a short warmer weather escape. It's now after midday, 5.3 degrees!!

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