Stromlo Long XC Step Down Intervals : 2000m, 1500m, 1200m, 600m, 300m, 300m

Very early this morning, just Steve and myself. Minnie at Parkrun, others on coast. Weather still, cool to warm and the sun came up, very good for running.

The set: Aim to deconstruct last 6km of a 10000m race with kick down. First 3 efforts at 10km pace, last 3 efforts as kick down. 2500m warm up, 5 x 100m strides, 2000m 6:41, 1500m 4:54, 1200m 3:56, 600m 1:45, 300m 52, 300m 48. Steve a little behind on the 10km pace, equal on the kick down. 2000m warm down followed by a late run a few hundred kilometres away (on an overnight date with Bella).

We were both quick today on the kick down, pushing each other all the way.

Keith in Bemboka continues his comeback after injury with 3 x 5 minute intervals and long run now at 13km.

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