10000m Set: Stromlo XC : 5 x 600m Efforts with 400m recovery ; Keith ; Steve

Some wind at Stromlo, often that way in the afternoon. 2.5km warm up, 5 x 100m strides, 5 x 600m efforts at 3:17/km with 400m float recovery, 2.5km warm down.

I should be able to get the volume down to 105km last 7 days by the 10000m on Sunday. I'm planning to run the ACT Masters XC Handicap 8km on Sunday morning. 10000m start at 1pm.

Just jogging and strides next 2 days. It will be extremely wet on Friday afternoon and Saturday morning...wet enough to close Stromlo XC Circuit and the road that goes there from here.

Keith ran some 500m efforts today, all in the low to mid 3 mins/km. Steve ran 4 x longer efforts today, all but one around 3:26/km. Both going extremely well given they are in base training for a few more months.

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