Stromlo XC : 5 x 3 Minute Efforts, 60 seconds recovery jog ; Keith in Bemboka

Managed to avoid the rain that happened before and after session. Surface was lush but not saturated except for puddles on the entrance to circuit. Just Helen and myself.

The set: 3000m warm up, 5 x 100m strides, 5 x 3 minute efforts with 60 seconds jog back to Helen recovery, 1000m warm down. All up 10km.

Pace was snappy with no wind, further on each effort than previous week. An afternoon jog for me later. Long recovery run tomorrow. Track on Thursday 800m and 5000m.

Keith in Bemboka was also wet. On an undulating hill 1000m up, 800m down. Splits: 3:48, 3:27 ; 3:41, 3:18 ; 3:38, 3:07 with 200m walk jog in between efforts. Another nice set from Keith.

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