Stromlo Long XC Step Down Intervals ; 6,6,5,2,1 Minute Intervals

Dismantling the equipment from the weekend's Australian XC Championships this afternoon at Stromlo. Some trucks crossing the course and a dog on the loose as well chasing a kangaroo. Other than that nobody there. Weather similar to the weekend with wind, cloud and drizzle (no snow).

The set: 6,6,5,2,1 minute intervals on the same hilly 2.5km loop used on the weekend. Recovery was 1 minute float. Pace was 3:30/km first 3 intervals, kicking down to below 3:20/km last two efforts. Wearing training flats today so pace was 10 seconds/km slower than with spikes. Warm down made 16km for the day, 125km last 7 days.

I'll be running a shorter session tomorrow at Stromlo again with 5000m paced XC intervals.

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