Keith Parkrun 5km ; Stromlo XC 5 x 3 minute efforts

Keith this morning Parkrun 5km in 19:03 1st. Splits: 3:36, 3:43, 3:51, 3:55, 3:58. His time will improve with more racing, paced sessions and a slightly slower start. Early days yet.

Weather at Stromlo was windy and wet. No day for standing around. The set: 2500m warm up, 5 x 100m strides, 5 x 3 minute efforts with 60 seconds jog recovery, 1500m warm down. Another 11km for me later in the day.

Tomorrow either a long run or some XC intervals again at Stromlo. I'll work that out when I wake up.

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