Long Intervals : XC

Took an early mark from work, drove out to Stromlo XC circuit, so nice and sunny I forgive the wind, 6,5,4,3,2,1min on,1 min trot between efforts (200m). The pace? I know I did 1500m for the 5 minute interval so around 3:20/km average on the hard efforts. The last effort hit 300m in 55sec.

Saturday will be a cruisy long run, then watching my friends run 800m at the track. Sunday I may do a 3000m tempo before watching my friends in the 1500m.

Km in last 7 days=122 Weight=55.2kg

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