Short Progressive XC Intervals : 6 x 300m @ 5000m to 800m Pace ; Keith in Bega : Tempo Run 7km

This morning cold, some wind and sunny (finally). The set: 5km warm up, 6 x 300m (58,55,56,55,54,50), 3km warm down plus run with the dog. All up 14km this morning, 6km loosener in the afternoon.

Saturday at Stromlo will be an 8km and 16km XC race. As the XC circuit is booked by that race and starts same time as our session I will turn up early and run a tempo 5km, I don't need a race having raced the last two weekends. Kathy is doing the 8km race. As far as I know everyone else is away (or injured).

Keith this morning in Bega a tempo run of 7km. Splits: 3:53, 3:52, 3:57, 3:47, 3:45, 3:49, 3:41 = 26:47 and six seconds quicker than last week. Given the variable terrain and wind for all directions the splits show Keith was very consistent and strong throughout the run.

After the run an early opener at the pub for a coffee and crisps with Minnie and Bella the Border Collie.

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