Stromlo XC Intervals 1200m, 1000m, 800m ; Keith in Bemboka

Stromlo XC Intervals this morning. Steve an early session solo. Later set with group.

The set: Warm up, 5 x 100m strides, 1200m, 1000m, 800m, warm down. Splits Steve: 1200m 4:20, 1000m 3:18, 800m 2:35. Splits group: Shane quickest with 1200m at 3:45/km. Emma 1000m 4:08, KT 4:14. I jogged at back of bunch with slowest on each effort, 11km for the session.

Keith in Bemboka on Thursday 1500m, 1500m, 1100m, 1100m, 1500m. Today Keith 3 x 1000m at 3:40/km with 400m float in 4:00/km.

Tomorrow a long run before ACT Masters Handicap, I am officiating. Brunch today was at a new venue.

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