Long Step Down XC Intervals : 2000m,1500m,1200m,800m,400m

Following on from a sluggish Canberra Times Fun Run 10.1km I thought I needed some punishment today. I wasn't sore or fatigued. I had a day off work. I spent the morning in the garden again planting corn. It was a nice day, some wind, not as much as yesterday.

The set: Long warm up, 4 x 100m strides (19,18,17,16), 2000m 6:38, 1500m 4:57, 1200m 3:59, 800m 2:35, 400m 72, long warm down, 18km for the day.

I used a beeping watch set on 20 seconds per 100m marker. The set was 15 seconds cumulative better than where I was last week.

Below where I was, where I am, where I need to get to in 7 weeks for this set. I will do it weekly as my main set.

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