Stromlo XC Intervals 2 x 3 x 1200m ; Keith 5.1km Time Trial 19:25

Stromlo XC intervals this morning in two sets, First with Steve, second with Gabe, Helen, Mia, Roget, Kathy and KT.

Sets were identical with 2500m warm up, 5 x 100m strides, 3 x 1200m with 1000m jog recovery, 2500m warm down.

Splits: (with Steve)(3:19/km, 3:13/km, 3:13/km). Steve was close behind. With the girls: Gabe 4:22/km, KT 4:03 and 4:05/km. KT missed the first effort.

All up 20km for me this morning. Tomorrow is Sprint Marathon Relay, a cross country fun teams event. It will be 12km all up for me at full gas, several intervals of 1km, 2km and a longer effort to finish.

Next set is on Tuesday with 600m efforts.

Keith ran a 5.1km time trial on a country road. Time of 19:25 shows Keith is still in good shape.

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