Stromlo XC Intervals 2 x 1250m hilly intervals ; Keith 5 x 600m

Yesterday at Stromlo 2 x 1250m hilly intervals. A little fatigued from the very hilly 10km fun run a couple of days earlier. The set: 2500m warm up, 5 x 100m strides, 2 x 1250m (3:53,4:15), 1500m warm down. First effort was full gas, second strong. In the afternoon an 11km recovery run, sitting on 122km last 7 days.

Keith in Bega 5 x 600m efforts. Splits: 1:59,2:01,2:04,1:59,2:00. A very consistent set from Keith, hovering around 3:20/km.

An easier week leading up to Burnie 10km fun run, followed by 800m and 1500m Australian Masters Games. Next set on Thursday at ACT Masters track meet. Looking to run a 3000m or 5000m later in the evening along with a set of strides. A 2 day mini-taper on Friday and Saturday, should have volume down under 100km by Sunday.

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