5000m Paced XC Intervals : 3 x 3 minutes

Got lucky with the weather this afternoon, a cold front with rain and strong winds passed through just before start of session. The weather sunny, cool and moderate winds, almost dark by finish of session.

The set: 10km warm up, 4 x 100m hill strides, 3 x 3 minute efforts at 3:10/km or better on undulating XC surface, 1 minute jog recovery, 5km warm down. Just Helen and myself.

Sitting on 130km last 7 days. Next session on Thursday either hills or efforts similar to this session. I'll be having a play race in a week or so, will back off the volume after the weekend.

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