Stromlo XC Fartlek Session plus 1000m Time Trial : Steve 5 x 500m : Keith 1000m,500m,500m

Much improved weather for running. A fartlek session at Stromlo XC circuits of 2 x 90 seconds, 4 x 60 seconds, 4 x 30 seconds, 4 x 15 seconds with equal duration recovery plus a 1000m time trial to finish. Easy running on Friday with some 500m strides. Saturday Parkrun where I'll aim again to take a few seconds off my recent PB. The course shoud be dry.
Steve ran 4 x 500m efforts on bike path. Splits: 1:35(warm up),1:31,1:35,1:35,1:33. Keith ran 1000m,500m,500m. Pace 3:45/km,3:45/km,3:51/km

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