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

At Stromlo this morning, similar set to last week. Warm, partly cloudy, some wind.

The set: 2000m warm up, 5 x 100m strides, on the hilly 2600m loop 6,6,5,4,3,2,1 minute efforts at maximum threshold with 30-45 seconds jog and stretch revovery. 1000m warm down, 11km loosener later in the day. 130km last 7 days.

Changes to last weeks set with reduced recovery and final two efforts at 3:10/km

Next set on Tuesday with 4-5 x 600m XC efforts, all in the 1:40s with 2 minutes recovery.

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