Malaga Loop : Stromlo Hilly XC Intervals 3 x 2000m, 500m recovery ; Saturday Update

This morning at Stromlo XC circuit 3 x 2000m undulating intervals including two big hills, the biggest hill to finish. Layout is very similar to the loop to be used in Malaga for the World Masters Athletics Championships in September 2018. Splits: 6:39,6:40,6:37(split at 1500m 4:52,4:52,4:49). Very cold with fog, no sun, 3 degrees at 8:30am. Too cold to run fast. Jen,Gabe and Maria ran all the
three efforts at 4:40/km, nothing between them.

In Sydney Steve ran 5 x 3 minute intervals with 60 seconds jog recovery. Speed was slower than a week ago, still strong. Half Marathon next week for both Steve and Jen.

Keith traveled to Canberra and back yesterday. Did a fartlek session at home today.

Easy recovery run for me this afternoon of 45 minutes to make 25km for the day, 136km last 7 days. Tomorrow a long recovery run of 90 minutes or more.

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