Stromlo XC Intervals 2000m,1200m,1000m,800m ; 5 x 2 minutes ; Keith 5 x 1000m

Two sets this morning at Stromlo XC Circuit, 22km all up. Set 1 with Steve and Shane, set 2 with Ann and Helen. Weather warm, sunny, no wind. Balloons in the sky. I am still wearing training shoes for sessions as opposed to spikes until the ankle totally clears up. Most of my friends on the coast for the long weekend.

Set 1: 3500m warm up, 5 x 100m strides, 2000m 6:57, 1200m 3:52, 1000m 3:16, 800m 2:30, 6km warm down. Steve was very good today pressing me in all the efforts and leading the final 800m. Shane not far behind also, has had only a couple of sets of this type.

Set 2: 2500m warm up, 5 x 100m strides, 5 x 2 minute efforts at just over 4:00/km, 60 seconds jog recovery, 3000m warm down. Both Ann and Helen very similar in speed.

Tomorrow morning a long run early to watch the Weston Creek Half Marathon on course.

Keith in Bemboka ran 5 x 1000m on undulating country road with 500m recovery. Pace was at 4min/km.

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