Bruce Ridge 2 x 2km XC Intervals : Steve 3000m Time Trial 10:23.8 : Keith 4 X 100m, 2 X 3 min, 2 X 2 min

Saturday morning set at Bruce Ridge of 2 x 2km XC efforts at maximum threshold. We relocated to Bruce Ridge as Stromlo XC circuits were closed for a few days to to extensive rain. The hilly to undulating Bruce Ridge course surface was good except for a few puddles. An afternoon recovery run made 17km for the day, 130km for the week. Steve ran a 3000m time trial in 10:23.8. Splits(500m):1:43,1:47,1:43,1:46,1:44,1:41. There was still some light drizzle about with more rain overnight. Keith ran a set of 4 X 100m, 2 X 3min, 2 X 2 min efforts on a country road.

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