Stromlo XC 19km : 5 x 600m, 2.7km Threshold ; Keith in Bega

Long run of 19km this afternoon including 5 x 600m (1:54, 1:54, 1:53, 1:53, 1:50) and 2.7km threshold run at 3:28/km. Set included warm up and warm down, two sets of 5 x 100m strides and stretching. I've dialed back the pace for the 600m efforts to 3:10/km or better with 400m jog recovery in 2 minutes. I don't need to go quicker than that for a few months. Weather was sunny, still and cool (cold when the sun went down on his nearly shortest day of the year). Helen joined me for the threshold run and second warm up, warm down.

Keith in Bega ran 4 x 1100m efforts in 4 minutes.

Next set of Thursday with 5 x 3 minute efforts with 1 minute jog recovery.

I'm running Gold Coast Half Marathon in a couple of weeks. Splits from last time I ran. I'd be happy with that again.

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