Stromlo XC Hill Intervals : 2 x 1250m ; Steve Ketchup ; Keith in Bemboka 2000m,1500m,1200m,800m,400m

This morning at Stromlo a light session of 2 x 1250m Hill intervals. The set: 3500m warm up, 5 x 100m strides, 2 x 1250m hill intervals (1 hill out out, 2 hills back), 2500m warm down. Splits: 1 hill 3:56, 2 hills 4:17. Best cumulative time for this set, both efforts very strong. It was windy.

Keith in Bemboka 2000m 6:59,1500m 5:31,1200m 4:25,800m 3:15,400m 81. That's a top set from Keith. He will be racing track on Thursday.

Steve this week 3 x 3 minute efforts, average 3:32/km quickest 3:27/km. 3 x 600m efforts 2:07, 2:10, 2:05. Steve also ran a 5km TT as 400-600m intervals + a 1400m effort to finish. 5km time was 19:23 including breaks. Things will pick up quickly from here now all the key components are there.

This afternoon a long recovery run. 20km for the day, 130km last 7 days. On Sunday another short XC set, Tuesday a short XC set, Thursday track: 1. 3000m as 200m float 600m x 3 with 100m float, 200m full gas to finish -- 2. 1500m 4:45 or better. Sunday is a 10km hilly and windy fun run, 'Run with the Wind'.

At Stromlo I haven't seen the male magpie swooping for a week. He may have been taken to a happier place. The mother was doing the grazing this morning. No snakes either.

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