Stromlo XC Intervals 3 x 600m ; Keith 2 x 1000m ; Long Runs

Thursday morning Steve ran 3 x 600m XC intervals with 2 minutes recovery. Splits quicker than Tuesday, average around 3:12/km. Weather cool with dew on grass.

Keith in Bemboka ran 2 x 1000m on hilly gravel road with a headwind. Splits: 3:31,3:27.

Steady long runs for me most days this week. Times have been my quickest on record although nowhere near flat out. Less a sign of racing form, more running efficiency at around 3:50/km.

If all goes well I'll begin structured sessions again in early March, run 3000m handicap on 7 March and 10000m 14 March (both on track).

Friday morning an up tempo run of 18km including 6km being towed by Millie the dog. In the afternoon a 35 minute recovery run. 142km this week.

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