1500m Set : Stromlo XC 3 x 600m, 400m Recovery ; Keith in Bemboka 6km Tempo 4:24/km

Heavy rain overnight made Stromlo XC Circuit very wet and slow. That didn't stop me running my fastest 600m XC set ever. Splits: 1:47, 1:44, 1:43 off 400m jog recovery. Who knows what I could have done with dry shoes and firm track. Kathy also there running at 4:10/km. Roger cruising around.

All up including 5 x 100m strides, warm up and warm down 12km. An easy 10 minute jog to loosen up. 105km last 7 days. I race best of 85km last 7 days. Unsure how I will run in the 10000m tomorrow.

Tomorrow morning ACT Masters XC Handicap 8km. I will use as a warm up for 10000m just after lunch.

Keith in Bemboka ran a 6km Tempo t 4:24/km. Next week is Merimbula Fun Run. Another step for Keith as he nears age 60 and the next age group.

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