Pacing Intervals

Out at Stromlo XC circuit a largish bunch of happy camperson a cool morning that slowly warmed up. Some strides to start and finish. Using the 1km loop on a 10 minute cycle some efforts from 200m to the full 1km at either 800m, 1500m or 3000/5000m pace. ..using the yellow 100m posts with a beeping watch.

Of me: 4 x 1000m loops at 18s, dropping off pace at the S bends (600m). All efforts between 3:00 and 3:07.

Tmoz the Weston Creek Fun Run 6km. Tonight some Indian:-)

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