1500m XC Set : 4 x 600m ; Steve 5 x 3 minutes with 30 seconds recovery

Weather very warm and sunny, some wind. This morning a black snake on track, was easily scared away. Just a small group this morning, five of us.

The set: 4500m warm up, 5 x 100m strides, 4 x 600m efforts with 400m walk jog recovery, 3000m warm down. Helen was fastest again with 2:17

My splits: 1:51, 1:47, 1:46, 1:43. Quick with wind into face for most of it.

Reduced set today. This afternoon a short recovery run. Tomorrow Parkrun 5km special Sunday New Years Day run.

Steve at tomorrow's venue 5km as 5 x 3 minutes with 30 seconds jog recovery in 18:46.

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