Stromlo XC Intervals 4 x 1000m ; Steve Parkrun 5km 18:21 2nd ; Keith 2 x 3000m Tempo

This morning at Stromlo 4 x 1000m efforts. Circuit is looking great after the rain and firmed up a little, fresh cut.

The set: Warm up, 5 x 100m strides, 4 x 1000m with 1000m jog recovery, warm down. Fourth effort was a float 4:05-4:15/km. All up 14km for the morning.

Splits: Me: 3:08, 3:02, 2:55. KT 3:55, 3:55, 3:54. Ann and Helen both running well. Helen 4:08 her quickest.

Yesterday was a two Xmas party event, work and friends. It was a late evening, we did great to run so well.

This afternoon an easy 35 minute recovery run. Tomorrow a long run in the forest trails.

Steve ran Parkrun 5km 18:21. Splits: 3:41, 3:37, 3:41, 3:43, 3:36.

Keith ran 2 x 3000m tempo on undulating gravel road as 3:50/km pace out and 4:42/km pace back with 2 minutes recovery in between.

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