Stromlo XC Hill Intervals 3 x 600m ; Steve 4 x 3 minute efforts ; Keith 2 x 600m,2 x 400m,500m

This morning at Stromlo 3 x 600m hill intervals. Weather cool, still and mostly sunny. Perfect for running.

The set: 3000m warm up including 5 x 100m strides, 3 x 600m hill efforts with jog back recovery, 1000m warm down. Splits: 1:53, 1:52, 1:49. Helen: 2:40, 2:42, 2:40. To be honest I don't know how I am running running up hill with a very steep finish at 3:01/km but I am. Must be four months training on them at speed.

Steve 4 x 3 minute intervals. Splits: 3:41/km, 3:38/km, 3:38/km, 3:39/km. A few seconds slower than the fortnight before although on a different course.

Keith in Bemboka ran 2 x 600m (3:40/km),2 x 400m (325-330/km) and 500m (3:20/km). Terrain was undulating, weather windy. Keith is expected to race track on Thursday. He should do well.

On Thursday at track I'll be running 3000m and 1500m events. I should break my ACT Masters age record in the 3000m again. I'll give it a go.

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