Keith 1500m 5:31 ; Steve 4 x 500m ; Me 5 x 1km, 500m recovery

Friday afternoon a long run of 17km on bike path. I snuck it in before a birthday party with running friends. We regrouped on Saturday morning at Stromlo for a jog in the rain. The track wasn't bad when we arrived, completely saturated when we left after coffee. I did get out later in the day for a set of 5 x 1km efforts, 500m jog recovery. The worst of the rain should be over by Sunday morning when we have an ACT Masters XC handicap of 7km. The course is expected to be muddy.

Keith on Thursday ran 1500m at home in 5:31. Splits (500m): 1:50,1:51,1:50

Steve on Saturday before our arrival ran 4 x 500m at Stromlo. Splits: 1:33,1:32,1:29,1:29

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