Long Step Down XC Intervals @ Stromlo

Almost a full group this morning with perfect weather. So nice to see the sun out.

The set: 4x100m (19-14) ; 2000m 733, 1500m 510, 1200m 353, 800m 229, 400m 70

I ran set 2 with the girls after that set to make 15km for the morning and 22km for the day including an afternoon loosener.

Down south Keith did the same set, 30 seconds quicker than me on the 2000m. Well done Keith.

Felt very good this morning with nothing at maximum effort except the final 400m up the hill and cruising around at 3:15/km for much of the session. Hitting 14 seconds for the strides also a good sign that the leg speed is returning. Steve ran the entire session with me so his form is coming along nicely. Jane was working hard at sub-4s. All the girls in the second set looked good. Hopefully that's the end of the colds and niggles.

Tomorrow the ACTVAC XC handicap at Mount Taylor 3.5km will top the speed off.

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