Stromlo XC Intervals 4 x 600m, 2 x 200m, 4 x 100m ; Pennington 1500m The Movie

Yesterday morning Steve ran his short set at Stromlo. The set 4 x 600m (1:50,1;51,1:49,1:50),2 x 200m (34,33),4 x 100m (16,15,15,15).

I ran an identical set at lunch today. I was a little slower than Steve. Splits: (1:55,1:53,1:55,1:51),2 x 200m (34,34),4 x 100m (21,17,16,15).

Yesterday I ran a 17km recovery run by the lake at lunch. Today after the set I ran 45 minutes watching a low key 5km XC race at Stromlo. Rain expected on Wednesday and lots of it. 120km last 7 days.

Ewen captured the action from the ACT Masters 1500m handicap a couple of weeks ago. Thanx once again Ewen. This Thursday I expect run run a low key 3000m at track.

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