Stromlo XC Intervals 4 x 600m ; Keith 6 x 200m,4 x 400m

Early Tuesday morning set at Stromlo with Steve. Weather cool, humid, thunderstorms yesterday evening.

Aim of the set was to start steady, increase the pace on each effort to <3:00/km.

The set: Warm up, 5 x 100m strides, 4 x 600m efforts, 400m recovery (2 minutes), warm down. Splits: 1:55,1:53,1:48,1:47. Steve was equal of just behind. Similar to last week.

My 1500m speed is back, not ready for 800m yet.

Thursday night on track is a 3000m handicap in the Pennington series at 6pm. An hour later is our 800m Championship. I am hoping to run both. Like last week I'll get some running with strides done on Thursday morning.

Keith in Bega ran 6 laps of track as 200m on,200m off then 4 x 400m with 200m recovery. Splits:39,39,40,41,38,37,86,85,86,89. It was windy.

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