Keith in Bega : 5 x 1000m ; Helen at Stromlo XC : 4 x 3 minutes

Keith in Bega 5 x 1000m on grass athletics track. Splits: 3:34, 3:38, 3:33, 3:32, 3:37. Very consistent from Keith, not too far away from running great. Warm up 2.5km, 5 x 100m strides in 16-18 seconds, 2.5km warm down.

Similar warm up and warm down for Helen. Less warm down due to forgot socks and a blister. Her 4 x 3 minute efforts were solid with 1 minute jog recovery. I know where she should be along the course as we have done this set many times. After a head cold, rib injury and trip away she is also running well again after minimal training. Surprisingly very good today.

A couple of missed days for me. Yesterday 5 x 100m strides, fastest 14.9 seconds. Aborted session due to neural pain from back and hip. Again related to lifting furniture onto ute last weekend. Only 12km for the day. Today I ran along side Helen, same set, same pace. If things don't improve by Thursday I will abort this racing block and prepare for the next block in New Zealand. It could get better any day. I'll take each day as it comes. Only 8km for the day.

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