Stromlo XC Intervals 4 x 500m ; Keith 4 x 500m Undulating Gravel Road

Tuesday morning set with Steve at Stromlo XC circuits of 4 x 500m. Weather crisp, light winds, dew on grass. All up 10km for the morning including 100m strides. Steve was running well, efforts in the low 1:30s. I had to work hard to get the legs moving quickly. My splits: 1:31,1:27,1:26,1:24. Next set on Thursday, 800m efforts with 200m recovery.

Keith ran his 4 x 500m efforts on an undulating gravel road. Splits: 1:42,1:49,1:50,1:47

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