Long Step Down XC Intervals : 6,5,4,3,2,1 Minutes ; Keith in Bush Capital 10km Trail Run

At Stromlo XC Circuit, weather still, minus 1 degree C, partly cloudy. Used hilly 2500m loop, same will be used for Australian XC Championships in a fortnight. Just Helen and myself this morning.

The set: 2500m warm up, 5 x 100m strides, 6,5,4,3,2,1 minute intervals with 2 minutes jog recovery, 2000m warm down.

First effort through 1500m in 4:55 to 1800m in 6:00 (last 200m all up hill). Maintained that speed of between 3:15-3:20/km until final two efforts, reducing to 3:05/km for 2 minute and 2:50/km for 1 minute effort. Helen in low 4s/km for set.

Of me: That set was encouraging, very near my best. I felt very good throughout, concentrating on running form, making small adjustments along the way, especially when tired.

An easy recovery run this afternoon to make 22km for the day. A long run of 120 minutes scheduled for tomorrow.

Keith ran Bush Capital 10km in 40:17 (trail run on hilly terrain)and a top 5 result. Last time I ran that event first few got lost. Course markings are typically poor.

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