Stromlo Long XC Intervals ; Keith wins Bermagui Fun Run in three-peat

Spring like morning with full sun, warmish and only a hint of a breeze. Track is still slow, wet and muddy. Just myself early, then group training. Swooping magpie forced us to change late session onto different part of circuit.

My set: Long warm up, 5 x 100m strides, 2000m 6:34, 1000m 3:17, 1000m 3:15, long warm down. I will run again in the afternoon around 30 minutes to keep volume at 120km last 7 days.

Late set: Warm up, 5 x 100m strides, 4 x 600m efforts paced by me at 4:00/km except the last effort when I ran full gas, warm down. Helen and Anne were quickest. Kathy and Helen only 2 efforts. Most of us racing a hilly 8km XC handicap tomorrow.

Keith in Bermagui won the local fun run for the third year straight. Not bad for a 59 year old. 5.4km in 20:15 Splits: 3km 10:50, last 2.4km 9:15 roughly. 14km for the morning.

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