Stromlo XC Intervals 5 x 500m ; Steve 3 x 600m ; Keith 3 minute efforts on treadmill

At Stromlo XC circuit in the afternoon a set of 5 x 500m efforts, 500m jog recovery. Weather was cool and very windy. First and last efforts as float warm up and warm down. Middle three constitute the set. Splits: 4:20/km, 3:06/km, 3:00/km, 2:56/km, 4:20/km. My first short and intense set since before AMA Championships a few weeks ago. Helen's splits ranged between 4:00/km and 4:20/km.

Next set on Wednesday, maximum threshold effort on grass. 132km last 7 days.

This morning Steve ran 3 x 600m efforts, cold and windy again. Splits: 1:51,1:52,1:51. His penultimate session before half marathon on Sunday. Conditions for Sunday cold and minus 3 overnight. Should be good for running.

Keith on the weekend ran a quickish long run of 15km. Keith is looking in good form for the local fun run this weekend. Yesterday 3 minute efforts on treadmill. Weather awful.

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