1500m XC Set : 4 x 600m

At Stromlo this morning. Weather warm, sunny, some wind, Helen there as well. A set of 600m efforts with 400m jog recovery.

Helen Splits: 2:25, 2:23, 2:20. Only 3 efforts, slight niggle after 3rd effort.

My Splits: 1:49, 1:49, 1:46, 1:44. Similar times to last week, happy with that set.

All up 15km for the morning including an extended warm up and warm down with 2 x 5 x 100m strides.

Yesterday afternoon a long run of 80 minutes. Still sitting on 130km last 7 days.

Next set tomorrow with a 6km maximum threshold XC effort. I'm on track duty for our final meet for 2016, I don't expect to race.

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