Long Intervals ; Power Intervals

Out at Stromlo xc circuit, 2 groups.

Group 1: nb,kirsten,kathy,kt,sk the Thursday set of 5x100m and 600m,500m,400m,300m,200m,100m with walk recovery, kick down in the last 200m of all efforts..

Group 2: sb,l&p,emma,helen,tori,charlie,minnie,roget set of 4 x 3 minutes on, 7 minutes jog between efforts.

Then to coffee and brunch.

Of me: Not quite to 1000m during each of the intervals. At 3:07 pace per km.

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