Stromlo XC Intervals 1200m,1000m,800m ; 5 x 600m ; Keith in Bemboka

This morning Steve and Shane ran 1200m, 1000m, 800m efforts. One of Steve's best sets this season with all times quick, Shane's first set this season with Steve. Shane continued with the group in set 2. A big day for Shane.

Set 2: 5 x 600m efforts with 400m recovery (glue set with shorter recovery than normal, usual set Steve and I would do on a Tuesday). I paced the set at 3:55/km. KT the best of the girls who had longer recovery between efforts. Brunch was at Tilleys.

I managed to complete a full set today at reduced pace. 4km warm up, 5 x 100m strides, 5 x 600m, warm down. Recovery run in the afternoon. 18km for the day. Ankle/achilles is much improved, no ITB pain at all today. If I can complete a set on Tuesday I'll consider a 1500m track run on Thursday in training shoes.

Today a shot of Keith's watch showing the elevation on his undulating Barretts Road stretch.

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