Stromlo XC Intervals 6 x 3 minutes ; Steve Lake 5 x 3 minutes

Rain overnight, drizzle and cloudy in the morning, Only Helen, Jen and myself at Stromlo for 6 x 3 minute efforts with 60 seconds jog recovery. Pace for me was around 3:20/km on undulating 2.5km circuit twice. Helen and Jen both similar pace putting in a solid set. We all did brunch locally after session of 14km. 11km in the afternoon made 136km last 7 days.

Steve on the lake ran 5 x 3 minute efforts, Splits: 3:51/km,3:44/km,3:41/km,3:40/km,3:35/km. Average speed was 4 seconds quicker than last outing.

Both Steve and Jen expected to run a low key 8km on Monday in preparation for Gold Coast Half Marathon in a few weeks. Both are running well.

Long run of 90 minutes or so tomorrow, Next set on Monday will some 600m efforts at 3:10/km or better.

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