Stromlo XC : 5 x 2000m Malaga Loop : 6:34, 6:29, 6:29

Stromlo XC Circuit this morning for mt first big set since Australian Masters Athletics Championships. The set: 5 x 2000m hilly XC loops with 500m jog recovery between efforts. First and last efforts untimed threshold runs at 4mins/km or better. Middle three efforts almost at full gas (6:34, 6:29, 6:29). SK, KT and Gabe were out there too doing 2500m loops.

Efforts I did yesterday and on Wednesday were 2100m after putting Garmin over loops this morning. First 500m and last 500m almost all up with 100m flat to finish. I thought on Wednesday I would run 6:30 for the loop and did that twice today. I was feeling very good.

This afternoon an easy 6km warm down. 130km last 7 days. Next set on Tuesday with 5 x 1000m efforts, 500m jog recovery.

Some scenes from Keith's 60th birthday last night.

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