Stromlo XC Intervals 2000m, 3 x 600m ; Steve Parkrun 5km 18:47

This morning at Stromlo XC Circuit 2000m hill loop plus 3 x 600m. Weather sunny, warm to hot, no wind, wet grass from overnight watering, heavy wet shoes, 7 in group.

The set: Warm up, 5 x 100m strides, Malaga 2000m (6:27, PB is 6:17), 3 x 600m (1:52,1:48,1:45), warm down. KT was again best of the girls, everybody was quick today.

That was a great set from me. Volume reduced to 125km, lighter on the feet with more power. Felt great on the hills. I used the Malaga 2000m hill loop for the first time since August. It will be a staple again over coming months. An easy 20 minute recovery run this afternoon on grass. Tomorrow a 90 minute long recovery run in early morning. Next set on Tuesday with 600m efforts.

Steve at Parkrun 5km on coast ran 18:47 on grass with last kilometre in 3:39.

Ewen posted a video from Thursday track 1500m. Thanx Ewen.

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