1500m Set : Stromlo XC Intervals 3 x 600m ; ACT Masters 10000m Slo Mo ; Keith in Bemboka

This morning at Stromlo with Helen, Roger and Emma, only Emma and myself doing set. Weather cloudy, just a breeze, cool. Nice for running.

The set: 2500m warm up, 6 x 100m strides, 3 x 600m efforts with first effort as warm up (2:03, 1:44, 1:43), 3000m warm down. Emma splits: 2:06, 2:12, 2:08.

Being fully tapered and with all the good nutrition the power has come back. My quickest set of this type, equal to late December and late September last year.

Tomorrow a cross country / bike path handicap race of 6.3km. A track session 800m + 1500m speeds on Monday or Tuesday. Thursday racing over One Mile and 3000m, aiming for ACT M55 records for both.

This afternoon an easy recovery run to make up 22km for the day, 95km last 7 days. Volume over next 4-5 weeks will be 110km/week with an easy day on Wednesday before track meet on Thursday. I will do one high volume week from April 1 (150km), then two weeks of preparation for another racing block.

Keith in Bemboka 2000m 7:02, 1500m 5:27, 1200m 4:26, 3min effort, 90 second effort all done on undulating gravel road. Usual warm up, warm down with strides.

Steve is still in recovery mode, Jane is still flying.

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