Stromlo XC Intervals 3 x 1500m 3:42,3:36,3:35 ; Steve 4 x 3 minutes ; Keith in Melbourne

This morning at Stromlo a set of 3 x 1500m XC intervals with long recovery. Weather cool, sunny and very windy. Five girls out there this morning plus Roget and myself.

The set on undulating course which included a 600m long hill to begin each effort. Wind was difficult to run against in parts. The set: 3500m warm up, 5 x 100m strides, 3 x 1520m with 1000m recovery, 2000m warm down. Splits: 3:42,3:36,3:35. Helen (6:28,6:19,6:35)shared the best of the girls with Gabe who ran similar similar times.

Of me: I started wearing my 5km racing flats again last week in training. I'm back near peak form again after 5 weeks of hard training since Australian Masters Athletics Championships. In the afternoon a 30 minute recovery jog to make 20km for the day, 126km last 7 days. Tomorrow a long run of minimum 90 minutes.

Steve this morning a light session of 4 x 3 minute efforts by the lake, still recovering from the half marathon last weekend. Splits: 4:00/km (up),3:41/km(down),3:46/km (headwind),3:43/km (headwind).

Keith is racing in Melbourne this weekend. He had some light sessions this week including fartlek to prepare.

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