Bruce Ridge : Long XC Intervals

Woke up this morning, out to Stromlo XC Circuit, after a 4km warm up still felt awful so went home...some rain, wind, 10 hours later and a change of venue (but not friends) found ourselves at Bruce Ridge just after the rain had passed. 6km warm up, 4*3minute intervals, 1 minute recovery, slow enough that Bella could keep up...glad we all did that. Otherwise a waste of a day.

Saturday turns into the last hard session before nationals...on the program 2000m time trial then 5*300m with 100m jog recovery. That accomplished only one lactate session and one tempo run before AMA Championships...all is good.

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