Long XC Step Down Intervals

Weather warm to hot, track recently cut, light winds.

Just Steve, Mia, Tori, Minnie and myself. All except Tori did same set.

The set: 2500m warm up, 4 x 100m, 6,5,4,3,2,1 minute efforts on undulating 2000m loop with 1-2 minutes recovery. 1500m warm down.

I did two sets, the first with Steve around 3:30/km and 1 minute recovery, second with Mia around 4:00/km and 2 minute recovery. That made it a big morning, 18km all up.

Yesterday a long run also at Stromlo of 20km, most of it at 4:00/km. I was feeling flat today from that session.

Keith did the same session during ParkRun going through 5km in 19:00 (including recovery breaks)before finishing the set. He ran with his son Andrew.

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