5000m Paced XC Intervals : 4 x 800m

Weather sunny (although late in the day), cool, some wind. At Stromlo the grass is dying off and getting firmer. A couple of frosts will turn it grey and quicken the surface up a bit. Lane ropes will be up most of the winter on the loop we were using making distances much longer than normal.

The set: 30 minutes jog at lunch, 2500m warm up, 4 x 100m strides, 4 x 800m with 200m jog recovery, 2500m warm down. Just Helen (4:05-4:10/km pace)and myself (3:05-3:10/km pace).

Of me: Sunday long run 95 minutes, Monday easy 17km, Tuesday 17km with 2km hill tempo paced by bicycle. Tomorrow an easy recovery day, Thursday play race of 7km. 125km last 7 days and for the month so far. That's in line with volume this time last year. The months of May, June and July are expected to be around that 125km volume before I start racing again in August at City2Surf 14km.

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