Stromlo XC Stepdown Intervals 2000m,1500m,1200m,800m,400m ; Keith in Bemboka

This morning a 6am set at Stromlo XC circuit with Steve and Jen. Weather cloudy, warm and humid with no wind.

The set: 2500m warm up, 5 x 100m strides, 2000m 7:05, 1500m 5:00, 1200m 4:03, 800m 2:34, 400m 69. Best set of this type for Steve this preparation. Jen ran as 3 x 1000m plus 800m, 400m and was clocking around 4:30/km+/-.

Keith in Bemboka ran 1600m 5:30, 1200m 4:30, 800m 3:10 and 400m 60 seconds, all done on undulating road. Keith was testing out new shoes.

Helen on the coast ran 6,5,4,3,2,1 minute efforts with throwing dog stick into ocean recovery.

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