Steve Stromlo XC Stepdown Intervals 2000m,1500m,1200m,800m,400m ; Weekend Ketchup

Steve early on Saturday morning at Stromlo. Very hot even at 630am. It only got hotter from there. It was to be the last of a very hot spell for the week with little relief.

This set is one we will attempt most weeks until Australian Masters Athletics Championships in April. The set: 2000m 7:25, 1500m 5:15, 1200m 4:13, 800m 2:47, 400m 85. I missed the set due to heat stress which for me shows itself with a fever and aching muscles which passes when I get enough fluids in.

Keith also found it hot and did some 3 minute efforts on undulating gravel road. Keith has a focus of the 1500m this year and is expected to begin racing in February.

With thunderstorms and a cool change overnight I managed to recover enough to fit in the same long run as I did last week of 20km in 84 minutes. I was very slow early in the run and found a nice tempo after 40 minutes.

This week two sets. Tuesday 600m efforts at 3:10/km. Thursday 1500m efforts at 3:20/km.

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