Steve 40 minute Tempo Run : Stromlo XC Easy Taper Run with 100m strides : Keith in Bega 3 x 100m, 5 x 400m

Steve this morning ran a 40 minute tempo run at 4:22/km.Splits: 10 min 4:53/km,5 min 4:02/km, 5 min 3:37/km, 5 min 3:55/km, 15 min 4:39/km. It was cold. I ran at Stromlo after lunch, easy running including 100m strides with 100m recovery using the yellow posts, pace at 3:20/km first 5, 3:10/km second 5. On Friday a similar session, Saturday 10km road race. Keith in Bega ran a short set on the grass track of 3 x 100m strides (19,20,19) and 5 x 400m (85,82,83,89,83)

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