Stromlo Long XC Step Down Intervals : 2000m,1500m,1200m,800m,400m ; Keith Parkrun 5km

Weather less than 1 degree, foggy, just a breeze. I was wearing spikes, tights, two long sleved thermal tops and still couldn't get warm. Maria, Kathy and Tori were with me, ran warm up and strides only. We are racing ACT Masters XC 10km tomorrow, they were resting for it, I was flat out this morning.

The set: 2500m warm up, 4 x 100m strides, 2000m 6:39, 1500m 5:03, 1200m 4:05, 800m 2:38, 400m 71, 1000m warm down. My first similar session at roughly same date 2014 was Stromlo 2000m 655, 1500m 506, 1200m 408, 800m 233, 400m 71. Very similar. I ran another 11km this afternoon to make up 21km for the day. I spent time in the garden preparing for spring plantings of corn, tomatoes and such.

Yesterday I ran a short track session with some 100m (19-15)strides and 5 x 300m efforts (53-54) with 100m jog recovery. It showed my leg speed is sluggish. Not much I can do until the weather warms up in the next couple of weeks.

Keith ran 5km Parkrun in 18:16 this morning. Splits: 3:31,3:36,3:33,3:42,3:54. Early splits were excellent, undulating last 2km. It proves again he is in good shape, just needs a few more races and shorter sessions.

Helen on the Sunshine Coast ran 6,5,4,3,2,1 minute intervals in much warmer weather.

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