Steve 6 x 400m ; Keith 6,5,4,3,2,1 minutes ; Long XC Hill Intervals : 3 x 1090m

Steve this morning 6 x 400m efforts with 60 seconds recovery. Average 77, spread 73-79. Still getting a feel for it again I imagine after Half Marathon recovery.

Keith 6,5,4,3,2,1 minute efforts on undulating terrain and some wind. The set today quicker than previous week. Distances covered 1670m, 1320m, 1080m, 760m, 550m, 290m.

The fifth and final set of 3 x 1090m on the same hill loop used for six years. Kathy, Julia, Helen, Jack, Minnie and myself. Jack had a fall during the week was cruising. Kathy had no lunch, starving. Julia was solid, Melbourne Half Marathon in just over a week. Minnie ran a PB on second effort, not far behind the girls now. Helen her best set overall ever with all efforts in the 4:50s.

Of me: 3:43, 3:44, 3:43. Second best set ever behind the set of last week. I didn't have any spark today but very strong again.

That's it with the longer hills for a while. The short power hills and power cycling indoors will continue.

Next set on Saturday 5 x 600m XC intervals with 60 seconds recovery, all at around 3:00/km.

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