Stromlo XC Intervals : 5 x 3 minutes + 200m ; 5 x 150m Power Hills

Early this morning at Stromlo. Weather perfect for running, cool, no wind, partly cloudy. Just Steve and myself.

The set: 2500m warm up, 5 x 100m strides, 5 x 3 minute efforts on undulating 2500m loop with 30 seconds jog/stretch recovery leaving 200m in 34 seconds to finish 5000m. 1500m warm down. Pace was quick for both of us. I was running much more freely after the speed session yesterday.

The afternoon set shortened by approaching thunderstorms. Just Helen and myself 2500m warm up, 5 x 150m power hills up the steeper side of the hill we usually use, followed by 1500m warm down.

Next set on Saturday morning very early with long XC intervals. It will be very hot over the next few days, all my running will be done early in the morning.

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