Stromlo XC Intervals 5 x 3 minutes, 1 minute recovery : Steve 10 x 1 minute, 1 minute recovery : Keith 3 x 4 minute efforts

Tuesday morning set of 5 x 3 minute efforts with 1 minute jog recovery, pace solid. Steve ran 10 x 1 minute efforts with 1 minute recovery, pace 3:15/km-3:35/km depending on terrain. Easy running on Wednesday for me, another 5 x 3 minute effort session on Thursday. Parkrun Saturday. Gold Coast Half Marathon on Saturday was cancelled due to Brisbane Covid lockdown. Next race for me on Saturday 10th July Runners Shop 10km in Canberra. Today Keith in Bemboka ran 3 x 4 minute efforts on gravel road.

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