17km Stromlo XC Intervals 6 x 500m, 500m recovery : Steve 10 x 1 minute, 1 minute recovery : Keith 4 x 3 minutes, 90 seconds recovery

Morning sessions after yesterday's deluge, still windy. I ran at Stromlo XC circuits, less wet than expected. The set 6 x 500m efforts with 500m jog recovery, incorporated in a 17km run. Splits: 3:30/km,3:12,3:08,3:08,2:58,2:56. I am ready for another 5km time trial as early as tomorrow. The weather should be good in the mornings through the weekend. It just depends on how much sleep I get.
Steve ran 10 x 1 minute efforts with 1 minute recovery. Splits: 3:17/km,3:35,3:15,3:09,3:09,3:20,3:26,3:21,3:38,3:19. Much of the running was into the wind. Keith ran 4 x 3 minute efforts with 90 seconds jog recovery on an undulating gravel road, also windy.Splits:3:32/km,3:53,3:54,3:45.

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