Short XC Step Down Intervals : 1500m set

At Stromlo XC circuit again on undulating 2000m loop. Weather warm, partly cloudy, still. Track recently cut and in the afternoon seems to be quicker than in the morning but still soft underfoot. Ropes are up to protect the inside lines increasing the distance although we avoided the worst of it.

We have done this set plenty of times this season. We should be at our peak form and we were.

Set 1: (Steve and myself) 2500m warm up, 5 x 100m strides, 600m 1:44 (season best), 500m 1:26 (season best by 4 seconds), 300m 49 (season best), 300m 50 (season best if not for previous effort), 200m 32 (Me 33), 200m warm down. Awesome set.

Set 2: (Helen, Anne, I did pacing) Same set all in the range 3:50-4:00/km. Not much between Helen and Anne, Helen with the best on ground and finding great form again. Anne only her second set with us coping very well.

Set 3: Minnie. Same set, looked like she was going well, looking very fit.

Of me: Only 15km today, taper has begun. I felt very good out there and nothing much between Steve and myself.

Wound down from the session watching Marathon de Paris on tv. Wow what a race, male and female.

800m:

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