Short Lactate XC Intervals 4 x 200m 90 seconds recovery + 5 x 3 Minutes 60 seconds recovery

At Stromlo XC circuit session split into two sets. Set 1: 4 x 200m efforts with 200m jog in 90 seconds recovery on flat grass. Splits: 31,32,31,30. Set 2: 5 x 3 minute efforts on hilly circuit with 60 seconds jog recovery, pace at 3:05-3:20/km. Helen 4:05-4:20/km.

Set 1 done solo, 7km all up with 5 x 100m strides. Set 2 done with Helen, 9km all up with 5 x 100m strides again. 16km for the day, sitting on 110km last 7 days.

Track on Thursday looks very wet and windy again. If it does go ahead I'll run both 800m and 5000m, use as training.

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