Stromlo XC Intervals 3 x 1000m ; Keith 8 x 200m hills, 6,5,4,3,2,1minute efforts

Saturday morning group session at Stromlo XC circuits. Weather sunny, warm, light winds. The set: 1500m warm up, 5 x 100m strides, 3 x 1000m efforts, warm down.

Keith on Friday ran 8 x 200m hills. On Saturday morning a longer set with 6,5,4,3,2,1 minute efforts during a longer run. Pace of intervals varied from 3:35/km to 4:10/km.

I am expecting to run 3000m on Sunday morning. It may be raining.

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