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 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: 6:31,6:29,6:33 (time at 1500m 4:48,4:42,4:46). PB for loop is 6:17 done in spikes, today training shoes. Pace today equates to approx. 26 minute 8000m. Emma and Helen both ran well cutting out the first hill of 500m, total of 1500m. Starting at the same time it was a chasing start for me after my deviation to the first hill. It was a close contest on all three efforts. The set equal to an identical set in June 2017

Earlier at the same venue Steve ran 5 x 3 minute intervals with 60 seconds jog recovery. Average of 3:28/km is easily his best this build up. With a 10km race next weekend Steve should run a quick time.

Keith in Melbourne raced a low key XC event. Mark Purvis finished 1st (in form from last week's AMA Championships), Keith 2nd place.

Easy recovery run for me this afternoon of 45 minutes to make 24km for the day, 120km last 7 days. Tomorrow a long run including lower threshold effort of 50 minutes.

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