Stromlo XC Intervals : 2000m, 1500m, 1200m, 800m, 400m

Very bleak this morning. Temperature minus 1, stiff breeze in places, no sun, never seemed to warm up. Wore two tops, gloves, full tights...wish I had more. Lane ropes were in force again on the 1000m loop so distance longer than normal for each effort.

Set: (Steve and myself) 2500m warm up, 4 x 100m, 2000m 6:54, 1500m 5:06, 1200m 4:10, 800m 2:35, 400m 77. Steve quicker on 800m 234 and 400m 72. 4500m warm down.

We are three weeks early with this set this year and times are 20 seconds cumulative better today. It's not quick but the times come down rapidly as weeks roll by. By the end of June I'll be as quick as I was in April.

Tmoz ACT Masters XC Handicap at West Stromlo. The course basically all down, then all up, 4km, rough and possibly dangerous underfoot on the descent. The course suits me.

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