Stromlo XC Intervals 5 x 600m, 400m recovery : 4 x 200m strides ; Keith 5 x 300m

Stromlo XC Intervals this morning with Steve. Weather warm, no wind, heavy dew on grass, enough to saturate shoes.

The set: Warm up, 6 x 100m strides, 5 x 600m efforts with 400m jog recovery, warm down.

Splits:1:53, 1:49, 1:46, 1:44, 1:51 (cruise with 200m kick). Steve all in the 1:50s, every effort quicker.

PM set was on track, hot and windy. Warm up, 4 x 100m strides (17,16,15,14),4 x 200m strides (32,31,31,30),warm down. All up 24km for the day, 136km last 7 days. Back to work tmoz, will reduce volume back to 120km/week.

Keith in Bega on track with long grass. Splits: 55,55,53,57,49. Afternoon recovery run to make 15km for the day.

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