5000m Paced XC Intervals : 7 x 3 Minutes ; Keith in Bemboka

Weather cool, slight wind. Track firming up with land ropes up.

I've been ramping up the 5000m paced intervals this build up period following on from Australian Masters Athletics Championships a few weeks ago. The 10000m and 8000m XC will look after themselves as I'll be racing twice a month at that distance all the way to World Masters Athletics Championships in October. Even though my best events will be 10km and XC I'm still looking to be in sub-16 shape by October.

The set: 2500m warm up, 5 x 100m strides, 7 x 3 minute efforts (on undulating 2500m loop) with 1 minute jog recovery, 3000m warm down.

Seven of us there this morning. Katie and Helen were best of the girls, no much separating them. Average pace for both was around 4:00/km, both looking very strong. Mia had the better of SK until the final effort.

Of me: All efforts at 3:10/km or better. This afternoon an easy recovery run to make 20km for the day, tomorrow a long run in the forest. Next session on Tuesday. ACT Masters XC Handicap is on next Sunday.

Keith in Bemboka has been running 120km a week this month. Yesterday a 6.5km tempo run at 4:15/km. Today a 2 hour run. Four of six of his school XC kids have made regionals under his guidance.

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