Stromlo XC Intervals Steve 3 x 1000m ; Me 18km incl 5 x 500m strides

Morning set for Steve at Stromlo XC circuits of 3 x 1000m. Splits: 3:29,3:25,3:25.

I ran 18km including 5 x 500m strides, starting at 3:28/km working down to 2:42/km for the final effort, near full gas. Splits:1:44,1:36,1:34,1:32,1:21. I saw a black snake crossing the track on my warm up. I waited until it was gone. It should be the last of the season, there may be more. It's still very pleasant during the day which ended with a drive and jog with Milli the Border Collie.

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