Stromlo XC Intervals 2 x One Mile ; Keith 3 x 1200m ; Steve 4 x 3 minutes

Afternoon set at Stromlo XC circuits of 2 x One Mile. Weather cleared from pea soup fog to a lovely day, full sun, some wind. After a warm up I ran One Mile at tempo pace, second Mile flat out. Legs were very tired from yesterday's 6km hilly XC maximum threshold run. Time on 2nd Mile effort was 5 seconds quicker than my effort 3 days ago. Another week and my times will be respectable. I'm not far away from great form. More rest will help. I spent last night watching the TV repeat of the Tour de France 2008 stage to Alpe d'Huez, Carlos Sastre riding away from Cadel. It was a very late night. All those memories.

Keith ran 3 x 1200m efforts at Bega grass track and on the road. Splits: 3:27/km,3:48/km,3:46/km.

Steve ran up north in warmer weather, a set of 4 x 3 minute efforts, 1 minute recovery. Splits: 3:32/km,3:25/km,3:31/km,3:31/km.

A late afternoon recovery run to make 17km for the day. Next set either Friday or Saturday, short XC intervals. There is some bad weather on the way again.

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