Steve Half Marathon in Sydney ; Stromlo XC Lactate Intervals 5 x 600m

Steve this morning a PB half marathon 82:54, 2nd M45-49. Not a quick course as the TV coverage showed. Hills and lots of turns leak time. Rough 5km splits: 18:55, 19:43, 20:20, 19:40. Steve would give sub-80 a shake on a quick course with good competition.

After watching Steve on TV out to Stromlo. The swooping magpie is back. It didn't bother me during the set, only on warm up. Last year I avoided the area until new year after losing blood.

The set: 2000m warm up, 4 x 100m, 5 x 600m with 60 seconds standing recovery, 4 x 100m, 2000m warm down. I used the beeping watch to keep me under 3:20/km. One direction is quicker than the other, rolling hills each way. Splits: 1:54, 1:59, 1:52, 1:59, 1:51. That's surprisingly quick considering I still have head cold, done in training shoes.

KT, SK and Missy were out there doing a Sunday run. Cycling National Road Series Canberra Tour had the criterium circuit and lead in road in use. Car parks were full.

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