Stromlo XC Fartlek Intervals : 2500m by Intervals

Stromlo XC circuit this morning. Cool, windy, cloudy, a bit bleak.

I slept in, managed 5km before others arrived including 7 minutes of short intervals and 4 x 100m strides.

With the girls and Roger followed 4 x 100m strides and 2500m by intervals of 4 minutes with 1 minute recovery plus 300m to finish off. I paced the efforts around 4:00/km. Brunch followed.

PM loosener was 35 minutes making 20km for the day.

Tomorrow ACT Masters XC handicap at Goorooyaroo on all up, all down course.

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