Long XC Step Down Intervals @ 3:20/km ; Keith at Parkrun 5km ; Steve 5 x 3 minutes

Keith today at Parkrun Merimbula 5km 1st 18:09. Recovery run later made it 20k for day. Great running again.

Steve 5 x 3 minute efforts at an average of 3:30/km. Half Marathon in Sydney for Steve next weekend followed by a couple of lazy weeks. The half should go well, he's very fit and has some good form going. It's a tough and twisting course for posting times. The first third of the course is quick before the hills start to leak seconds which never come back elsewhere.

Stromlo XC Intervals, the usual set for me, my first since first week in July. Splits: 2000m 6:36, 1500m 4:54, 1200m 4:00, 800m 2:33, 400m 69. Lane ropes are still in play which means are distances are longer than stated. That's a good set for me. I'm probably 3-4 weeks away from a PB set.

Set 2: 4 x 1000m pacing Jack, Helen, Mia, Gabe, Julia and Minnie. I set 3:50 for first 3 efforts, 3:40 for the 4th. Splits: Jack 3:50, 3:50, 3:47, 3:33 (me same times). Helen and Maria Both 3:50-4:00. Gabe 4:10ish. Julia and Minnie 4:30ish.

Pam ran at 7am when I did my set, also doing 1km intervals. KT, Missy & SK similar set to me.

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