Keith in Melbourne 5000m ; Steve Short Intervals ; ACT Masters Track 3000m

Keith in Melbourne 17:47 for 5000m with last lap 77. 35 starters made it a big classy field. Splits: 1000m 3:33, 2000m 7:06, 3000m 10:39, 4000m 14:20?, final 1000m 3:27. Great run from Keith.

Steve continues to get back into things with a similar set to earlier in the week. 1000m efforts (200m on, 200m off). Making good progress.

3000m at Woden: Weather very warm but still. Penultimate meet for 2015. I came hoping to do a 5000m but got roped into a 4 x 1500m relay just prior to the 5000m. Ran the 3000m instead. Results: Me 10:03, Helen 12:56 (season best), Minnie 14:19 (season best). Only Bronwyn did the 5000m, 22:54. Last race in 2015 for Helen, a good way to finish before heading OS. Minnie another big chunk off this evening, continues to regain some form.

Of me: No training on Wednesday after straining my shin while picking the morning raspberries of all things. I couldn't run at all without pain. Did the usual self physio, massage, ice, rolling pin etc. Wasn't sure if I could get up for 5000m event without further risk but it turned out OK after lots of warm up and starting both 1500m relay leg and 3000m slowly. 1500m leg in 5:00 with last lap 72. 3000m in 10:03, last lap 73.

Next set Saturday on grass, the usual long XC step down intervals.

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