Long XC Intervals : 3 x 1000m ; Short XC Step Down Intervals with the Girls

Weather warm, sill, humid and no sun (hadn't risen when we started session). Heavy dew on track again, it's getting slower every day. Just Steve and myself.

The set: 2500m warm up, 6 x 100m (waiting for it to get light enough to run fast), 3 x 1000m, 1000m recovery, 1500m warm down. Splits (both same time): 3:13 (too dark to run fast), 3:06, 3:08.

Late afternoon session with Kathy and Helen 9km including 4 x 100m strides, 600m, 500m, 300m, 300m, 200m starting at 4:10/km finishing at 3:20/km. It was windy, just after a passing storm.

Racing this week 5000m on Thursday, 8000m XC handicap at Stromlo on Sunday.

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