Stromlo : Long XC Intervals 4 x 1000m : 10000m-5000m Pace ; Keith in Bega

Weather mild, windy, sunny until the sun went down behind the hills. On my own today.

The set of 18km included 4 x 1000m efforts (3:23, 3:16, 3:13, 3:12). I was very sluggish on the first effort, not much better on the second, felt good on the 3rd and 4th efforts. I'm still fatigued a little from City2Surf but not sore at all.

Next set on Thursday, weather dependant. It will be similar as today's set. A longer set scheduled for the weekend.

Keith in Bega warm up, 5 x 100m, 2000m 7:28, 1750m 4:05, 1440m 5:00+, 940m 3:19, 420m 87, long warm down. A big day for Keith, training Keith post-session.

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