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

Just Steve and I this morning. Once again minus degrees, so much frost on the ground it stuck to the spikes in clumps and flicked off in the form of snowballs as we ran. The sun never came above the fog until we were finished. We never really got warmed up. Full kit with tights, long thermal top and thermal night cap. It should be a nice day later.

The set: 2500m warm up, 4 x 100m, 2000m 6:49, 1500m 4:58, 1200m 4:01, 800m 2:30, 400m 69. Steve was a little slower on the longer efforts, much stronger in the 800m and 400m. 2000m warm down to finish. A very good set despite the conditions. 35 seconds cumulative quicker than a fortnight ago.

Later in the day will be ACT XC Championships. I'm having a day off racing, some of my friends will be there. This afternoon an easy recovery run to make up 20km for the day and 130km last 7 days.

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