Stromlo XC Intervals 4 x 600m ; 4 x 400m ; Keith Short Intervals

At Stromlo this morning, cloudy, warm, light winds. The set: 3000m warm up, 5 x 100m strides, 4 x 600m efforts with 400m jog recovery, warm down. This is a tough set for me now with all efforts in the 1:40s and the 4th effort is not always my quickest with the legs full of lactate. I can run some good 5000m races off this set if I get in the right race. I'll have to wait until 2018 for that.

Splits: Me: 1:49, 1:47, 1:44, 1:44. Steve: 1:51, 1:50, 1:54, 1:53.

Afternoon set at Stromlo 4 x 400m efforts. Splits:Me: 72, 66, 62, 63. Helen: 95, 93, 91, 88. All up 15km for the day.

At track this week a 3000m, 800m and 6 lap handicap. I'll run all three events, the last two as training. I'll have to work very hard in the 3000m to better Keith M60 on age adjusted terms.

Keith today some short intervals on gravel road. 300m 55,200m 36,500m 98 ; 400m 82,100m 18,500m 102.

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