Stromlo XC Fartlek Session plus 1500m Time Trial 4:50 : Steve 5 x 3 Minute Efforts : Keith 3 x 800m

There is a break in the weather for two days before the rain comes with strong winds. Wednesday and Thursday sunny and very cold mornings, I've scheduled short fartlek sessions back to back. Today a fartlek session at Stromlo XC circuits of 2 x 90 seconds, 4 x 60 seconds, 4 x 30 seconds, 4 x 15 seconds with equal duration recovery plus a 1500m time trial in 4:50 to finish. I did some of my warm up with Damo. On Thursday I'll repeat the same session again with a 1500m time trial to finish. Parkrun on Saturday, expected to be raining, cold and windy (possible snow again, there was snow and light hail this morning in Canberra).
Steve ran early this morning, a session of 5 x 3 minute efforts with 1 minute recovery. Splits: 3:21/km (down hill),3:30/km,3:31/km,3:33/km,3:37/km.
Keith ran on grass track the set 3 x 800m with 400m recovery. Splits: 2:58,2:56,2:56.

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