Stromlo XC Intervals 3 x 1000m ; Steve 3 x 3 minutes ; Keith 5 x 600m

Early set this morning at Stromlo XC circuit, warm, no wind. The set: Warm up, 5 x 100m strides, 3 x 1000m, warm down. Splits: 3:10, 3:08, 3:05). Afternoon set 50 minute lower threshold XC run.

Steve 3 x 3 minute efforts. Splits: 3:25/km, 3:23/km, 3:27/km.

Keith 5 x 600m efforts. Splits: 2:02, 2:14 (680m), 1:57, 1:56, 1:56.

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