Stromlo XC Intervals : 5 x 500m

Weather very windy, cool and sunny. Track has dried out since last week. We had to adjust the course to hide from the swooping magpie. Just Helen and myself.

The set: 2500m warm up, 5 x 100m, 5 x 500m with 500m jog recovery, 1500m warm down. Helen ran 3:45-3:55/km with every effort quicker than the last. That's her best set of this type for the season. My splits: 1:28, 1:27, 1:26, 1:25, 1:23 (2:46-2:56/km). Same story as Helen, each effort quicker than the last, my quickest set of this type for the season. 26km for the day including morning session, 149km last 7 days.

Long recovery run tomorrow, 5000m track race on Thursday.

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