Stromlo Long Step Down XC Intervals : 6,6,5,4,3,2,1 minute efforts

At Stromlo this morning, not so hungover as yesterday and much more sleep. I was glad for some wind, both the sun and flies were getting to me.

The set: 1500m warm up, 5 x 100m strides, on the hilly 2600m loop including 'the nipple', 6,6,5,4,3,2,1 minute efforts at maximum threshold with 60 seconds jog and stretch revovery. 1500m warm down, 11km loosener later in the day. 120km last 7 days.

KT and Ken were out there too, as was Leanne and her group roller skiing. I saw Dave C in car park, he can't have been alone.

Next set on Tuesday with 5 x 600m XC efforts, all in the 1:40s with 2 minutes recovery.

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