Steve Not Parkrun Tuggeranong 5km 18:10 : Stromlo XC Intervals 4 X 1000m : Keith 10 X 200m,100m recovery

Steve this morning ran a 5km time trial on the Tuggeranong Parkrun course in 18:10. Splits: 9:09,9:01. Weather sunny with wind increasing in the morning. I did a small group set at Stromlo XC circuits, four of us running. Set was 10km including 5x100 metre strides, 4 X 1000m. Fastest of the girls was just over 4 minutes. Gabe and Jen the quickest. My splits: 3:12,3:06,3:06,untimed. In the afternoon a lazy run to loosen up. Keith ran 10 X 200m with 100m jog recovery on a country road. Sunday long run. Monday short intervals and a time trial.

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