Stromlo XC 1500m set : 3 x 500m efforts ; Keith in Bega

At Stromlo this afternoon almost perfect weather with light winds, sunny and warm. Cycling criteriums were on the adjacent bitumen track as a diversion. I was alone on the grass of Stromlo which had been cut the day before but not close to race line.

I had done this set a month ago, it's nothing more than a bunch of strides to maintain leg speed. The set today was almost identical splits to the last set except today was much easier and not full gas. I'll be racing tomorrow in a 1500m.

The set: 2000m warm up, 5 x 100m strides, 3 x 500m with 500m jog recovery, 2000m warm down. I had run 6km XC at lunch. Splits: 1:29, 1:26, 1:23.

Keith in Bega yesterday ran a mixed set. 600m,200m,700m ; 500m,100m,900m ; 300m,800m,400m at 3:20-3:30/km average. Set was done on grass that needs mowing.

The 1500m handicap tomorrow is part of a 3 race series in the name of Jack Pennington. It is age and sex adjusted over 800m,1500m and 3000m events. I'm in good enough form to win tomorrow, the 800m race a month later could be a different story. I've done no work for it yet.

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