Parkrun Coombs 2nd 17:44 ; Stromlo XC Intervals 4 x 500m, 500m recovery ; Steve Faux Parkrun 18 minutes

Saturday morning sessions including Parkrun Coombs followed by group session at Stromlo XC circuits. Weather hot, light winds getting stronger through the morning.

Parkrun Coombs splits (500m): 1:42,1:47,1:44,1:41,1:44,1:51,1:48,1:42,1:50,1:44,0:06. Starting only 12 hours after the 3000m last evening I felt strong, splits show I was a little tired throughout.

Group session at Stromlo XC circuits was only 10 minutes after I finished Parkrun. Session included 5 x 100m strides and 4 x 500m with 500m jog recovery and lots of water on head and consumed. It was very hot and later windy, full sun. Helen and Emma best of the girls. Helen started at 4:05/km working down to 3:58/km. I didn't time my efforts, around 3:20/km.

Steve ran a faux Parkrun on his own early in the morning, just over 18 minutes, an improvement on last week now showing solid form.

Next week my final track race for 2020 on Thursday night with 3000m/5000m or 800m handicap. I'll prepare with a full set of 800m efforts on Tuesday morning.

Sunday morning long recovery run on forest trails.

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