Long Run ; Stromlo XC Step Down Intervals 6,5,4,3,2,1 minutes

Yesterday a long run, mostly on soft surfaces through the Arboretum. First and last 20 minutes as warm up and warm down, middle 50 minutes at lower threshold (around half marathon pace).

This morning cold and 2 degrees, light winds with a pea soup fog and many kangaroos thinking it was a very long dawn, eating whatever grass there was. Lucky if the planes can land this morning. The set: 3000m warm up including 5 x 100m strides followed by 6,5,4,3,2,1 minute intervals with 1 minute float recovery, 2000m warm down. Pace was at maximum threshold on the hilly 2500m loop, a little quicker in the last efforts although the last effort was all up hill. 12km this morning, another 8km as a loosener later in the day.

Keith in Bemboka followed the same program, long run yesterday and 6to1 session today. Keith's splits: 2000m 4:00/km,1600m 3:50/km, 1200m 3:38/km, 800m 3:25/km, 400m 3:12/km.

Next set on Wednesday with 5000m paced efforts. If all goes well I'll fit another set in on Friday morning before I start the journey to Europe.

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