Long XC Step Down Intervals ; Keith in Melbourne

Steve early 2500m warm up, 4 x 100m, 2000m 7:07, 1500m 5:09, 1200m 4:04, 800m 2:39, 400m 72 (times from my memory!). He looked strong throughout.

Minnie same set as Steve, worked very hard and solid again.

Helen, Emma and I went through the motions with a 2000m and 1500m effort. We all had niggles, just cruising.

Kathy, Gabe and Tori arrived as others finished, ran 6,5,4,3,2,1 minute efforts.

Of me: The achilles niggle from hard track on Thursday evening. 7km on grass this morning, 12km around noon. I did some self physio in between to get me going again.

I'm hoping to do today's set tomorrow, if not an easy long run.

Keith is in Melbourne racing. He had a solid set mid-week.

Race update Keith: 5000m 18:10 Splits 3:20, 7:07, 10:29, 18:10. It was 23 degrees, 24kph wind in home straight, run in daylight hours. Another good effort from Keith.

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