Stromlo XC Intervals 4 x 600m, 3 x 1000m ; Keith in Bega

Early at Stromlo XC Circuit two sets. First with Steve. Second with Helen. Weather 13 degrees, cloudy, no wind.

Set 1: Warm up, 5 x 100m, 4 x 600m with 400m jog recovery, warm down. Splits: 1:54, 1:49, 1:43, 1:48. Steve: 1:57, 1:54, 1:52, 1:51.

Set 2: Warm up, 5 x 100m, 3 x 1000m with 1000m jog recovery. Splits: 5:05, 4:26, 3:10. Paced Helen first two efforts. Chasing start on the last effort (finished together).

Keith in Bega on grass track 3 x 400m, 200m, 400m. Splits: 79,37,78,78,38,79,78,36,76. That's Keith's first since niggle free.

Track on Thursday 1500m and 2000m handicap. 21km all up today 142km last 7 days.

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