Long Progressive XC Step down Intervals paced

At Stromlo the set: 4x100m, 2000m, 1500m, 1200m, 800m, 400m....just Jane, Steve and myself.

My splits: 4x100m 17,16,15,15. Ran 2000m as a warm up (7:27), 1500m solid with last 700m @ 3:20/km, 1200m with last 900m @ 3:15/km, 800m (2:33) with last 500m @ 3:05/km, 400m in 71 or 2:58/km..

All up 13km (4km late with Helen) for the morning leaving 7km as a loosener this afternoon.


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