Short XC Intervals : 800m / 1500m Set ; Hello Keith Got a new motor?

Very early at Stromlo XC circuit with Steve. Dark to begin (no sun yet), weather cloudy, warm, no wind to speak of. Track was soft and lush, dew overnight.

The set: 2500m warm up, 4 x 100m, 1500m pace set: 600m 1:44,500m 1:30,300m 53,300m 52,200m 30 with 90 seconds recovery between efforts. 1000m jog to flush lactate. 800m set: 4 x 200m 32,32,32,31 with 90 seconds recovery. 1000m warm down.

That's the quickest set of this type this season on XC surface. Set was solid throughout.

Of me: Probably running the MILE at track this Thursday. It is expected to be very hot all week.

Keith did some 400s while testing hrm. This week bad for anything with a motor!

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