Stromlo XC Tempo Run : 1200m, 1600m ; AIS Track 5 x 100m, 4 x 200m

Yesterday morning Steve and I both ran tempo runs on the 1km loop. Steve is racing a trail run on the weekend. I'm keeping my options open for another Parkrun 5km in lieu of track racing in hiatus.

Steve ran 3:58 for his 1200m effort which is sharp. I ran 5:16 for my 1600m effort, similar time to what I had done the previous day.

This afternoon at the Australian Institute of Sport track an 800m specific set. Short warm up, 5 x 100m (18,17,17,15.0,14.5), 4 x 200m (32.5,31.3,31.1,30.8). 5km warm down back at Stromlo again. I ran 8km at Stromlo in the morning. Volume is still at 130km for the week. It will be at 120km by Monday and a two day taper will have it at around 90km for the start of the Oceania Masters Athletics Championships in New Zealand next weekend.

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