Long XC Intervals : 3 x 1000m ; 3000m Play Race

Steve and I up early this morning at Stromlo XC Circuit again. Weather cool, some wind.

The set: 2500m warm up, 5 x 100m, 3 x 1000m (Splits: 3:15, 3:07, 3:07 Steve / Me 3:10), 1000m warm down. I had a hammy twinge on the second effort which needed time we didn't have to sort out, didn't push it last 300m. Another great set from Steve.

In the afternoon a play race 3000m with Kathy, Helen, Dale, Geoff the rabbit and myself. Helen and Geoff paced Kathy (who had head cold), I paced Dale at 3:50/km. Dale pulled pin at 2000m.

Results: Me 10:50 (3:50,3:50,3:10) ; Kathy 12:58 ; Helen 13:08. Both Kathy and Helen very near season bests. Weather was cold and windy.

Next set Saturday, the usual XC step down set (2000m, 1500m, 1200m, 800m, 400m. Steve will be away. I will do the set with Kathy and Helen.

Oceania Masters Championships 2012 8km XC Men

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