Stromlo XC 2 x 1000m, 2 x 500m Hills ; Steve Ketchup

This morning very windy again, a few showers and rainbows. I did a pacing session with 2 x 1000m and 2 x 500m Hill efforts. Efforts were not timed done on feel. Just four of us. We were happy to head off to coffee post session. 13km in the morning session including strides. 11km in the afternoon session. 130km last 7 days.

I will run a maximum threshold 7km tomorrow morning in a low key fun run. I'm feeling fresh enough to run well. Conditions should be still and very cold. Monday will be a set of 600m XC efforts and maybe some strides on track in the afternoon.

Steve this week made some more progress. 3 x 3 minute efforts(3:39/km,3:41/km,3:33/km), average rate 4 seconds quicker than last week with an additional effort. 2 x 6 minute efforts (3:48/km,3:52/km), average rate 4 seconds quicker than last week with an additional effort.

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