Keith in Bega : 6 x 600m ; Kathy and Alison AMA 8000m XC

Keith in Bega on grass track 6 x 600m efforts, splits approx 2:00-2:05. Usual warm up and warm down with 5 x 100m strides in 17-19 seconds. Another set done for Keith. His 60th birthday party set for this weekend.

Another 17km for me in two runs, mostly on grass. I'll hit 120km for the week on Saturday and 130km for the week on Sunday (due to not much last Sunday, the 5000m race day).

I'll do some 200m strides tomorrow to shake out the cobwebs and a full set of 4 x 2000m Malaga Loops at Stromlo on Saturday morning.

My good friends Kathy (mother) and Alison (daughter) in sprint finish after 8000m XC.

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