Long XC Intervals : 5000m / 10000m Paced Intervals ; Keith in Bega Stromlo Set

Minus 5 degrees this morning means a late start for the session. Blue skies, no wind, freezing warming up to just plain cold.

The set: 2000m warm up, 4 x 100m strides, 1200m 4:00, 800m 2:40 (10000m pace) followed by 6 x 3 minute efforts at 5000m pace with 1 minute jog recovery on undulating 2500m circuit, 4000m warm down. A loosener in the afternoon to make 20km for the day, 125km last 7 days. Next set on Wednesday with 6 x 400m efforts on XC surface. Mini taper Thursday and Friday for Saturday 8000m XC race.

Keith in Bega 2000m, 1600m 5:55, 1200m 4:22, 800m 2:45, 400m 78 all with 2:30-3:00 recovery. Similar conditions down there. Keith expected to race Saturday as well.

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