Stromlo XC Intervals : 2000m, 1500m, 1200m, 600m, 300m, 300m

This morning very warm at 6am, it didn't drop below 20 degrees in the night. There was some wind and cloud. Steve was there doing a set of 200s. We warmed up together and concluded my set together in the shorter efforts.

The set: 4500m warm up, 5 x 100m strides, 2000m, 1500m, 1200m all at 10000m pace, 600m 1:49, 300m 52, 300m 49 done as kick down. Longer intervals slightly slower than last week, shorter efforts faster.

This afternoon a short recovery run. Next set on Saturday at Stromlo again. The set will be shorter than normal, running Parkrun 5km on New Years Day Sunday special event.

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