Perth Taper Week Day 6 ; Steve in Canberra : 5 x 600m XC Intervals

This morning an early jog of 20 minutes before catching ferry from Rottnest Island to Fremantle. From there met with Kathy and Helen and off to the Perth Stadium to register for World Masters Athletics Championships.

Following registration a 45 minute jog including lap of XC course for Wednesday. It's basically same course as in 2010. Video from that race below. We also did 4 x 70 metre strides on grass.

Post session a lunch on the coast, train into Perth and hotel chek in.

Keith in Perth ran 1600m warm up, 5 x 80m, 2 x 800m (3:04, 2:50) and 1600m warm down.

Steve in Canberra ran at Stromlo, a session of 5 x 600m XC intervals with 60 second recovery. We have done this session many times. Outward direction is quicker than return direction. Splits: 1:55, 2:06, 1:57, 2:08, 1:55. That's an improvement again on the previous week.



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