1500m Paced XC Intervals ; Keith In Bega ; Bella in the Snow

A cold start and gorgeous day. Blue skies, crisp air, warming sun. With a 9.3km XC handicap race tomorrow a light session of 14km with some 1500m paced xc efforts. Just enough to keep the leg speed going, nothing more.

Just Roget, Kathy and myself. The set: 6500m warm up, 4 x 100m strides, 4 x 400m (71,68,68,66)on 1km loop, 3500m warm down. Kathy ran all in 96-98 seconds. Roget a little quicker.

Yesterday Keith in Bega 7km tempo at 3:50-4:00/km (26:53). It wasn't great weather.

After the session and coffee we took Border Collie Bella to play in what was left of the snow on the lower slopes of the Brindabella Ranges. I could have driven further to find much more snow but the trusty Toyota Corolla is no 4WD on a muddy track.

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