Stromlo XC Kick Down : 2000m,1500m,1200m,600m,600m; Steve 3x3min; Keith 4x3min

Early morning set at Stromlo, 5am. No sun, no wind, track recently covered with sand and grit, slower than a couple of days ago.

I've been using this track or XC set for years as a prep for major events. Some slight variation in the kick down distances. This year I'm setting 600m, 600m as kick down distances to align with how I am now racing from 1500m up.

The set: Warm up, 5 x 100m strides, 2000m, 1500m, 1200m (all at 3:15/km), 600m 1:51 (3:05/km) 600m 1:48 (3:00/km), warm down. Set completed at 6am. A recovery run of 30 minutes in the evening. Track is on Thursday evening, mostly novelty events, I am race director. I may get some run in on track if there is an opportunity. Next session Parkrun 5km on Saturday.

Steve 3 x 3 minute efforts this morning. Splits: 3:34/km, 3:36/km, 3:26/km

Keith 4 x 3 minute efforts this morning. Splits: 3:43/km, 3:33/km, 4:01/km, 4:??/km on undulating terrain.

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