Stromlo XC 2 x 1250m Hilly intervals 2 x 500m Hill efforts ; Steve Ketchup ; Keith 6,5,4,3,2,1 mins

Gale force winds everywhere from Canberra to Bega. No hiding from it, we all got the job done.

Six of us at Stromlo XC circuit for 2 x 1250m intervals using the biggest hills on the circuit(return effort steeper and direct into wind) and 2 x 500m efforts all up with summit finish. The usual warm up and warm down plus 5 x 100m strides.

Splits: 1250m: 3:54 (3:07/km),4:29. 500m: 1:39,1:36. Wind affected all the efforts. First 1250m was a PB by 7 seconds. Other efforts were near previous PB despite conditions. Helen and Alison best of the girls today. Jen ran a very good half marathon last week, looked strong today. Kathy had a fall mid-week, sore ribs.

Steve continues progress. This week 4 x 3 minute efforts average 3:35/km, quickest 3:22/km. 3 x 6 minute efforts average 3:45/km, quickest 3:42/km. Wind a big factor. Three weeks until Steve will be flying again.

Keith today 6,5,4,3,2,1 minute efforts, pace 3:15-3:40/km, depending on wind direction and length of interval. It was blowing a gale.

Long run tomorrow. I'll get a 600m set done on Monday. Winners of the Memory Run a couple of weeks ago:-)

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