Stromlo XC Fartlek 5km ; Steve 6,5,4,3,3 Minutes ; Keith 5km TT

Saturday morning set at Stromlo XC circuits. Weather cool, no wind, cloudy. Most of the girls ran a marathon or half marathon to celebrate Jen's 65th birthday on Wednesday. We ran an undulating fartlek session to keep the heart going but rest the legs. We've done this set in the past, named the 'Half Chat' because we can only chat half the time during the session. All the girls were well matched, I was able to round all of them up during the recovery phases.

The set: 2500m warm up, 5 x 100m strides, fartlek session, 3000m warm down. Pace for me started at 3:30/km reducing to 3:02/km. 11km for the session, recovery run to make 17km for the day, 126km this week.

Next set on Sunday morning including a time trial incorporated into a long run.

Steve ran 6,5,4,3,3 minute efforts starting at 3:49/km reducing to 3:25/km.

Keith ran a 5km time trial in 19:56 today and has been reducing his times consistently since April.

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