Stromlo XC Circuit 2 x 1250m hilly efforts, 2 x 600m hill efforts ; Steve 5km as intervals 18:40

This morning at Stromlo cool with light winds. Grass is lush and slowing by the day. KT with a cameo effort today gave the girls someone to chase. Everyone ran well today.

The set: 6km warm up, 5 x 100m strides, 2 x 1250m hilly efforts (1 hill 3:52,2 hills reverse 4:08, girls 5:00+ and 5:20+), 2 x 600m hill efforts (all up) (1:52,1:51, girls 2:30+), warm down.

That was my best set this season cumulative. This afternoon and easy recovery run to make 20km for the day, 136km last 7 days. Tomorrow a long recovery run.

We all went for brunch at the usual venue making it another great morning.

Steve on the local Parkrun 5km course 18:40 as 7 intervals with 30 seconds recovery float. That's pretty snappy and another great set.

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