Long XC Intervals @ Stromlo

This morning the usual set with Steve and Jane early, Maria and Kathy later. It has been a while as the magpie has been swooping. Today I didn't see him although others did.

The set: 4 x 100m ; 2000m 6:41, 1500m 4:55, 1200m 3:55, 800m 2:27, 300m 51 ; 4 x 80m power hills.

Steve was around 3:30/km only the early efforts and quicker than me on the last. Jane was well under 4:00/km today.

I helped Maria on her efforts 1500m,1200m,800,400m after my set.

This afternoon a loosener and tomorrow a long recovery run.

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