Stromlo XC : 2 x 2000m Hill Loop 6:49,6:49 ; Keith in Bemboka 3km Tempo

Very windy this morning at Stromlo. Racing 9.3km XC handicap tomorrow. Today a light session of 2 x 2000m hill loops, both in 6:49. PB on loop is 6:29. Today in training shoes and not full gas, 10 seconds per km slower. Helen was at 4:20-4:30/km. She is off to Europe tomorrow morning where most of my friends are and where I will be in less than 2 weeks.

Keith in Bemboka 3km tempo on undulating terrain. Very windy also down there. Times and splits were good given the conditions. Keith on 130km this week before easing off next week.

This afternoon an easy 45 minutes recovery run. Tomorrow 24km including the XC handicap. I've still got 136km in the legs last 7 days. It will be down to around 100km by next weekend's Gold Coast Half Marathon. It will only be a 2 day taper with 5km each of the last 2 days before the race.

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