Stromlo XC Intervals : 2 x 1000m (again) ; Keith in Bemboka

This morning at Stromlo again, basically same set as yesterday and same two sets as used in taper for World Masters Athletics Championships in Perth. Rain yesterday has slowed the track up a little. Temperature cool and sunny, just a breeze, nice for running.

The set: 2500m warm up, 5 x 100m strides, 2 x 1000m with 1000m jog recovery, 1000m warm down. 50 minutes easy scheduled for later this afternoon.

Splits yesterday: 3:06, 3:00. Today: 3:01, 3:01. Weekend before Perth WMA: Saturday: 3:03, 2:58. Sunday: 3:03, 3:03. Not much difference there. All is good.

Keith in Bemboka 20km this morning including 5 x 800m-1000m pickups during the run. Keith showing steady progress over the last couple of months. Key is to minimise the niggles and stay on track.

Tomorrow morning on grass 3-4 x 600m and 10km all up. I'm looking for at least 1 effort in the low 1:40s. Then it's just jogging and strides until Thursday and the 10000m on track. Weather still says 35 degrees and maybe some wind. Not ideal but I'll have a crack at sub-34 minutes.

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