Short XC Intervals : 600m, 5 x 60 seconds, 400m

Weather windy, sunny, cool. Two months into autumn and we finally have autumn weather. Tomorrow a 10km XC handicap event so today a loosener with some short XC intervals. With us Helen, Maria, Gabe, Kathy, Tori and Minnie.

The set: 2500m warm up, 4 x 100m hill strides, 600m, 5 x 60 seconds with 60 seconds jog and re-group, 400m to finish off, 2500m warm down. I paced the set, all between 3:50-4:00/km.

I will do another run later in the day to make up 20km.

Tomorrow the course out and back in dirt fire trail, undulating to flat with a couple of long testing hills. I set the course record of 36:35 as an M45 in 2009. It's possible I can better that if the wind dies down overnight. I'll find out tomorrow. It is a King or Queen of the Mountain event so there will be no holding back.

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