Steve 4 x 500m ; Keith 2 x 2500m ; BBQ Stakes Hilly 6km XC Intervals

Wednesday weather was cold, windy and wet everywhere near here with worse to come including snow to very low levels. That made training difficult.

Steve ran a solid 4 x 500m strides in a 4km run. Steve and I are both in taper mode for the ACT Masters 8000m XC Championships on Sunday.

Keith ran 2 x 2500m efforts with 4 minutes jog recovery on rolling hills. Splits (1km,1km,500m): 3:43,4:10,1:51 and 3:47,4:21,1:45

I ran BBQ Stakes Hilly 6km XC as long intervals, pushing the climbs and recovering on the down hill muddy sections

Just easy runs with some strides until the ACT Masters XC.

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