1500m Set : 4 x 400m XC Kick Down, 400m jog recovery ; Keith 5 x 3 Minute efforts

At Stromlo XC circuit cold, 7 degrees, windy. On the lowest part of the course to avoid the wind 4 x 400m XC efforts (up hill last 100m to replicate final 100m) with 400m jog recovery. Splits: 80, 72, 70, 68. Helen 4:10/km 1st and last effort, 4:00/km middle two efforts. All up 16km for the day including 5 x 100m strides.

The set replicates the World Masters Games M55 1500m in Auckland. Very slow start, then quicker each lap, full gas final 100m.

Taper has begun although due to head cold last week volume has increased to 140km last 7 days, same tomorrow with only 14km. I'll still have 120km in the legs on Saturday and the ACT Masters 8000m XC Championships. With a few easy days I should be starting to feel OK again.

Next set: 3 x 600m efforts on Thursday. If it is very windy again I'll find something and somewhere to replicate it.

Keith today 5 x 3 minute efforts. Splits: 3:38/km, 3:55/km, 3:31/km, 3:58/km, 3:29/km. Not bad 2 days after a 5km race.

There's snow on the hills

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