Stromlo Long XC Intervals : 5 x 3minutes

This morning warm to hot as the sun peeked through the clouds. We were dripping in sweat with high humidity. Early set with Steve. Second set with Anne and Gabe, Mia, Kathy and Roget jogging.

The sets: Long warm up, 5 x 100m strides, 5 x 3 minute efforts on undulating cross country circuit with 1 minute jog recovery, warm down, repeat for second set, only 4 efforts with myself doing the pacing. Steve wasn't far behind in the first set. Speed was at 10km pace, not too quick.

This afternoon an easy jog. Tomorrow a long run, possibly incorporating some track intervals. Will see how I am in the morning. 140km last 7 days.

Main race on Thursday will be 1500m with a 3000m later in the evening.

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