Long XC Step Down Intervals : 2000m, 1500m, 1200m, 600m, 300m, 300m ; Keith in Bemboka

At Stromlo on the grass circuit. Weather cool, some wind, sunny. Only Steve and myself today.

The set: 2500m warm up, 5 x 100m strides, 2000m 6:46, 1500m 5:00, 1200m 4:02, 600m 1:47, 300m 53, 300m 47, 3000m warm down. Steve a little behind on the first 3 efforts (10km paced), a second or so better on the last 3 efforts (kick down).

An easy recovery run this afternoon. Tomorrow a long run early in the morning. Next set on Monday 4 x 600m XC intervals at 1500m pace.

I'll be starting my final push towards a 10000m race in late February on Monday. It will be two or three very big weeks (around 150km/week) followed by a 10 day taper, then into a racing block that will last until late March. Sessions will begin to change in a weeks time. More lactate sessions and some sessions on track.

Keith in Bemboka this morning 12km including 5 x 100m strides and 5km tempo in 21:01

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