Long XC Step Down Intervals ; Myer Christmas Window circa 2012

Keith and I did a similar set today, 200km or so apart. I'll describe Keith's session.

In Bega on the flat. 3km warm up and warm down, 5 x 100m in 17 seconds, 6 minutes (1680m), 5 minutes (1380m), 4 minutes (1090m, 3 minutes (840m), 2 minutes (?), 1 minute (310m). It was overcast and some wind, mid-20s.

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