ACT Masters 3000m; Stromlo XC Intervals Steve 3 x 1500m

Thursday morning at Stromlo XC circuit Steve ran 3 x 1500m efforts. Splits: 5:10,5:10,5:09. Weather was cool and still, track not cut for a few days.

I was there warming up with Steve, jogging plus 5 x 100m easy strides.

Wednesday was another up tempo 17km run on forest rails, very quick last 8km. 132km last 7 days.

I ran at 3000m in 10:06 at Woden track on Thursday evening. The 5000m was cancelled due to time restrictions with Pentathlon. Splits: 39,79,80,80,81,83,83,77. I lost concentration with 3 laps to go and picked it up again on the last lap. Not flat out again. More like a tempo run. Short warm up without strides.

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