Stromlo XC Intervals 2000m 1000m 1500m ; Steve 4km TT ; Keith 4 x 1km

Early this morning at Stromlo with Steve present. Later set with KT. Weather warm to hot no wind.

The sets: 3500m warm up, 5 x 100m strides, 2000m 6:43, 1000m 3:18, 1500m 4:45, warm down, warm up, 5 x 100m strides, 5 x 600m with 400m recovery, warm down.

Steve 4km TT in 15 minutes while I was doing my first set.

Keith in Bemboka 5 x 100m, 4 x 1000m undulating gravel road. Splits: 3:38, 3:41, 4:02, 4:16. It was hot there too.

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