Stromlo XC 3 x 600m ; Long Recovery Runs ; Jane 6 x 400m

This morning at Stromlo a short intense set. This afternoon a long recovery run 16km. All up 22km for the day.

Weather warm, partly cloudy, just a breeze from the south. Track was soft and slow after the rain yesterday.

The set: 2500m warm up, 5 x 100m strides, 3 x 600m with 400m recovery, short warm down.

Splits: 1:48, 1:47, 1:44. Again up there with my best sets this season.

Track this week is the ACT Masters 1500m championship. I'll fit in a 4 x 200m lactate set and a 5 x 300m lactate set on Monday and Tuesday and most likely on grass at Stromlo. ACT M55 record is 4:39. It will be my last chance to break it before end of April.

Keith ran 20km as his Sunday long run. On Saturday Jane ran 6 x 400m with 400m jog/walk, average 93 seconds. Like Keith on a steady progress each week.

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