Stromlo XC Intervals 4 x 600m, 400m recovery ; Keith 2 x 3 x 400m

Early morning session with Steve at Stromlo this morning followed by a 65 minute run with Helen. All up 26km for the morning, 132km last 7 days.

The set: Warm up, 5 x 100m easy strides, 4 x 600m efforts with 400m recovery in 2 minutes, warm down. Splits: 1:52,1:56,1:55,1:49. First effort was a little quicker than I found comfortable. Final effort of 1:49 was good enough to say I am back to a normal level. No niggles touch wood.

Keith in Bega ran 2 x 3 x 400m. Splits: 85,81,84,84,85,85. It was his first set in 10 days.

If I pull up from this set well I will run track on Thursday.

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