Stromlo XC Intervals 3 x 600m, 400m jog recovery ; Steve 9km tempo incl 5km 19:01

I am well into taper week for City2Surf 14km road race. Today a lunch time 4km run on grass including 6 x 150m strides at 3:00/km. In the afternoon at Stromlo XC circuit 8km including 4 x 100m strides and 3 x 600m efforts with 400m jog recovery. Splits: 1:46,1:44,1:40. I felt great, never full gas. I'm now at the same training level as I was a week out from Australian Masters Athletics Championships in late April 2019. I'll find out how that plays out over 14km on Sunday.

Today Steve ran a 9km tempo run with the middle 5km in 19:01. Another great effort for Steve who is still in winter training mode and consistently putting out solid sessions.

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