Stromlo XC Intervals : 3 x 600m, 3 x 500m ; Keith in Bemboka 5 x 500m

Today at Stromlo XC circuit 3 x 600m and 3 x 500m efforts at 1500m pace, reducing towards 800m pace. Weather warm, sunny and not too windy for a change.

The set: 2500m warm up, 5 x 100m strides, 3 x 600m (1:51,1:49,1:47), 3 x 500m (1:28,1:26,1:24), 2500m warm down. A recovery run later in the day to make 18km, 130km last 7 days.

Yesterday Keith in Bega ran a long run including a 100m stride at 5km, 10km and 15km marks.

Next set on Wednesday with a 6km maximum threshold run done as 3 x 6-8 minute efforts with 30 seconds jog recovery.

Keith in Bemboka on undulating gravel road ran 5 x 500m efforts. Splits: 3:14/km,3:24/km,3:24/km,3:32/km,3:32/km.

Many of my friends are at the beach this week.

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