5000m Paced XC Intervals : 4 x 3 minutes

Weather cool, very windy, set done just before sunset...running out of light with this set and will run out more until 25 June or so. At Stromlo once again, just Helen and myself.

The set: 2500m warm up, 4 x 100 strides, 4 x 3 minute intervals on the undulating hill and gully loops with 60 seconds jog recovery, 2500m warm down. Pace for me was close to flat out 3:10/km or better, around 4:10/km for Helen. I did manage a run at lunch and a short extra warm down in the dark with the dog.

Next set on Thursday 6,5,4,3,2,1 minute intervals if the weather is kind.

Keith in Bemboka found the winds down there tough as well.

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