Stromlo XC 3 x 600m ; Keith 4 x 3 minutes

Stromlo XC Circuit 3 x 600m efforts, 2 minutes recovery jog. Splits: 1:56, 1:54, 1:50. Not flat out today, still recovering from 10000m two days ago. 14km all up including 5 x 100m strides.

Keith in Bemboka 4 x 3 minute efforts. Pace: 3:31/km, 3:42/km, 3:25/km, 3:42/km. Another solid session for Keith. A similar warm up and warm down.

Next set for me on Thursday a 6km low key fun run on bike path.

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