Stromlo XC Intervals 2000m,1500m,1000m,500m ; Steve 30 minute Tempo Run : Keith 4 x 420 metres

Monday set at Stromlo XC circuits of 2000m, 1500m, 1000m, 500m with 4 minutes recovery. The day started very dark, foggy no wind before clearing nicely later, winds picking up. Rain coming this week again. Next set on Wednesday or Thursday, shorter XC intervals. Today is the end of week 13 of this base training block which runs until October. 111km for this week. In August I'll commence one session per week on track, just leg strides at first and build up the speed from there.

Steve ran a 30 minute tempo run today. Splits: 10min@4:32/km,2:30@3:52/km,5min@3:32/km,2:30@3:45/km,10min@4:22/km. Keith ran 4 x 420 metres on his local gravel road, slightly undulating (see pictures). Splits:87,86,88,84

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