1500m Set : 4 x 600m XC Intervals

At Stromlo early, weather cool with no wind. Just Steve and myself

The set: 2500m warm up (I slept in, no warm up), 5 x 100m strides, 4 x 600m (1:50, 1:48, 1:46, 1:45), 3000m warm down. Steve was doing all the pacing, averaged under 1:48 over the set. Again that's his best set of this type this prep. I was 1:57 on the first effort, then able to keep up.

Of me: Two slow runs yesterday with a few strides thrown in, 18km in total and only 100km for the week. This morning a little cautious after the thunderstorm linked asthma attack on Saturday morning. I still have some gunk in my lungs, breathing not quite normal yet, legs are very good.

Track racing resumes on Thursday. I plan to run a 1500m as a first effort.

Yesterday Keith in Bemboka ran 15km on his longer run, another step forward on his recovery.

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