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

Warm to hot at Stromlo this morning. Two sets, first with Steve, second with others.

Set 1: 2000m 6:52, 1500m 4:56, 1200m 4:00, 600m 1:47, 300m 54, 300m 49. First 3 efforts at 10000m pace, last 3 with kick down. I struggled through whole set. 140km for 2 weeks and a long run late yesterday. Steve was a second or so quicker in the 300s.

Set 2: 4 x 600m. I ran at 3:20/km for all the efforts. That was even more of a struggle with the sun out. 18km for the morning including warm up and strides. An easy 6km planned to early evening. Tomorrow a long run in the forest.

Next set on Monday with 600m, 500m, 400m, 300m, 200m on grass. On Tuesday 5 x 300m on track with longer recovery and all efforts in the high 40s.

This will be my 3rd and final 140km week in this build up before going into a taper for a 10000m track and a racing block into March.

Keith in Bemboka 14km including 6km at 4:15/km.

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