Steve 3 x 3 Minute Efforts ; Jane Tempo Run ; Long Runs

Steve and Jane continued their steady rise back to form this week. Steve with 3 x 3 minute efforts at 3:30/km (down from 3:37/km last week). Jane with a tempo run by the lake, her first in eight weeks.

Helen and Emma ran 80 minutes this morning. Others did a lap of West Basin 16km. I ran the same run as yesterday. Today it was a cruise with no effort or hills and covered the 18km in the same time as yesterday. Sounds strange but it's normal for me. The more long runs I do the faster they are naturally. Could also mean my virus is improving.

Tomorrow at Stromlo long step down XC intervals of 6,5,4,3,2,1 minutes with 60 seconds jog recovery. I should get to 140km for the week this Sunday as planned.

Women in the 10000m from Auckland (includes Robyn and Anne the walker).

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