Long XC Intervals 5 x 1000m ; Keith in Bega

Early at Stromlo to complete my set before others arrived, then paced their session at 4:10/km. The weather foggy then sunny, cold to cool, light winds. Grass track is still soft, wet, muddy in parts and slow. It's raining again tomorrow, looks like staying that way for a while yet.

The set: Long warm up, 5 x 100m strides, 5 x 1000m efforts (3:15, 3:15, 3:15, 3:17, 3:13), long warm down. Started second set with others (Helen, Mia, Kathy, Gabe, Tori, Ann, Roget) all over again. Ann had quickest split 4:09, Helen fastest overall, Gabe most consistent and quick as well. 16km for the morning, 20 minute loosener in the afternoon. Brunch on top of Mount Stromlo.

Tomorrow an 8km road fun run. I hope to test new shoes if the weather is dry.

Keith in Bega 2.5km warm up, 5 x 100m strides (18-19 seconds), 400m 80sec, 400m 82, 500m 99, 200m 40, 2.5km warm down. Set done on flat grass / dirt circuit (Harness track).

Last evening Bella and I watched the big game Western Bulldogs v Hawthorn. Very exciting.

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