1500m Sets : 9 x 30 seconds, 30 seconds jog recovery Plus 4 x 600m ; Keith in Bega : 4 x 800m ; Steve 35 Minute Tempo

1500m set on grass at lunch. Usual warm up, warm down then 9 x 30 second efforts at 800m pace with 30 seconds jog recovery. Not fast enough for a lactate set, just keeping the 1500m pace going. A second set for me at Stromlo XC circuit this afternoon, 4 x 600m efforts. Splits: 2:30, 1:49, 1:45, 1:44. Helen 2:34-2:29. Once again my last 2 efforts as good as I have done.

Keith in Bega 6 x 100m in 18 seconds, 4 x 800m efforts (2:48, 2:50, 2:55, last untimed). Usual warm up, warm down.

Steve a 35 minute tempo run at 3:54-4:02/km and a 5 minute effort at 3:44/km. 4 x 3 minute efforts later in the week to gauge progress.

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