Mount Stromlo 7 x 1km Hill Intervals, 1 min recovery ; Keith 400m,200m,100m Intervals

Monday set for Keith of 4 x 400m (83-80), 4 x 200m (38-37), 4 x 100m (18-18) intervals on gravel road. Windy and cold.

I ran my set late afternoon in similar weather. I ran from home to the summit of Mount Stromlo on forest trails as 7 x 1km with 1 minute jog recovery. Warm down was by the road down and through the Stromlo XC circuits. The circuit is still saturated in places, dam overflowing. Next set on Wednesday with 6km maximum threshold XC at BBQ Stakes community run.

I have entered the ACT Masters 8km XC Championships to be held on 23rd August.

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