BBQ Stakes Hilly 6km Maximum Threshold XC Run 22:16 ; Keith 8 x 1 minute efforts

Lunch time low key community run BBQ Stakes used as a hilly 6km maximum threshold XC run as I have over the last few weeks. Today 30 seconds quicker than recent efforts which were all within 5 seconds of each other. All the long hilly runs and intervals made a difference. It will be my last big effort until ACT Masters XC Championships on August 23rd. I'm back in good form again. Splits (500m): 1:53,1:52,1:59,1:55,1:46,1:54,2:02,2:00,1;36,1:39,1:48,1:42,

Keith ran 8 x 1 minute efforts, 1 minute jog recovery on gravel road. Weather down near the coast was similar to here with cool temperature, some cloud and wind.

Joy oh joy, some cycling on TV with Criterium du Dauphine beginning this evening.

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