Short XC Intervals : 5000m Session

Perfect day with no wind, warm to cool. Great weather for running. Just Helen and I today.

The set: 5000m warm up, 4 x 100m, 4 x 600m efforts on undulating surface, 400m jog recovery (1000m loop), 2500m warm down. Both used a beeping watch and 100m posts for a guide. Goal for Helen 24 or 4:00/km, achieved 3:53-4:00/km. Goal for me 20 or 3:20/km, achieved 3:08-3:20/km.

Both still fatigued since hilly 10km race 2 days ago. Next set in 2 days, something longer, probably on XC surface again.

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