3000m Set : 5 x 600m XC Lactate Intervals

At Stromlo XC circuit with Steve this afternoon. The set: 2500m warm up, 5 x 100m strides, 5 x 600m efforts with 60 seconds jog recovery, 2500m warm down. I ran 5km at lunch as an extra warm up.

Splits: 1:46, 1:51, 1:50, 1:51, 1:51. Too fast on the first effort, found my zone on the last four efforts. Steve 1:48 on the first effort, averaged around 1:55. Off a short recovery that's one of my better sessions this spring, a good one for Steve as well.

Tomorrow easy running split into two runs. Thursday the One Hour track run.

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