Long Run ; Stromlo XC 1000m Intervals ; Steve at Parkrun Noosa

Yesterday a long run of 90 minutes late in the afternoon after the rain had passed. This morning a set at Stromlo with the gang. Cool and some wind.

The set split into two parts, one solo, one with the gang. Set 1: 1000m warm up, 5 x 100m strides, 2 x 1000m (3:22,3:18), 2km fartlek intervals at 3:10/km, long warm down.

Set 2: 4000m warm up, 5 x 100m strides, 4 x 1000m (3:09, 3:05, 3:02, 3:45 [pacing]), long warm down. Helen and KT best of the gang. Helen splits: 4:04, 3:57, 3:55,3:50

Post race a brunch and look at a newly purchased parcel of land by Gabe and Chris.

Steve at Parkrun 5km in Noosa a win in 18:45, cruising around. Jane cruised around as well. Minnie also did Parkrun here.

Of me: Took a long time to warm up this morning. Finally got going quick in the second set. An easy recovery run this afternoon to make 130km last 7 days. Tomorrow a long run of around 90 minutes.

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