Stromlo XC Intervals 4 x 500m, 500m recovery

Pre-dawn session with Steve at Stromlo XC circuits of leg speed intervals 4 x 500m, 500m jog recovery. The set: 2km warm up, 1km incl 5 x 100m strides, 4 x 500m, warm down. Splits: 1:30,1:27,1:30,1:27. At lunch I repeated a similar set with Helen of 4 x 500m with 900m recovery(different loop due to triathlon). Helen's splits: 1:59,2:07,2:01,2:01. Both Steve and Helen are aiming for the Australian Amasters Athletics Championships in March, probably the same events of 1500m,5000m,8000m XC for them. I run the 10000m track as well.

On Saturday Parkrun Coombs, my 50th Parkrun. I'll also set myself up for Parkruns on Christmas Day at Burley and New Years Day at Ginninderra. Both events are expected to have runners quicker than me, potentially dragging to fast times and a good age graded result.

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