Stromlo XC Tempo Run : 2000m : Steve, Jane and Keith

Cold, 3 degrees, no wind, fog or cloud, can't tell which, tights, thermal top, gloves, spikes.

The set: 2000m warm up, 5 x 100m (19,18,17,16,15) with 100m jog back recovery, 2000m 6:28, 4000m warm down. I had the beeping watch on 20 seconds or 3:20/km. I was well up on every beep, didn't lose time on the hills or tight bends (the squiggle), result was a training PB. Can't be more happy than that. I would have done the loop hundred of times in training.

Just easy running until Sunday and Sutherland2Surf 11+km Fun Run. One day will include some strides. Rain is on the way.

Keith has a lergy. He's wisely taking a few days easy.

Steve did his 6 minute intervals with 15 minute tempo to finish. An improvement on last effort, especially good as he will still have residual fatigue from his fast 10km on Sunday (see below). Jane did her 3 minute efforts average well under 4:00/km.

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