1500m XC Set : 4 x 600m

Steve was first at Stromlo 6am: Splits: 1:50, 1:52, 1:53, 1:52

Helen, Roget and I were at 8am: Splits: 2:25, 2:25, 2:19, 2:16 (Helen) Slightly slower for Roget

Of me: The set: 2600m warm up, 5 x 100m strides, 600m Splits: 1:51, 1:46, 1:45, 1:43, 3000m warm down

I felt good this morning, around 10km all up before the heat and wind came. Splits were quick, with this set I've been consistently better than just before World Masters Athletics Championships. That leaves a 35 minute recovery run later this evening, sitting on 120km last 7 days.

Weather for Thursday looks good at this stage, cool and light winds. Easy running tomorrow, 3000m only on Thursday evening.

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