Stromlo XC Intervals : 5 x 3 minutes ; Keith in Bega : 5 x 3 minutes

This afternoon 19km including 5 x 3 minute intervals with 60 seconds recovery. Warm up of 10km was done prior to Helen and rain arriving. We did 5 x 100m strides in a monsoon. Might as well have been running in a lake. The set was done with sun and rainbows everywhere and a saturated track.

The set: 11.5km warm up, 5 x 100m strides, 5 x 3 minute efforts on undulating 2.5km circuit with 60 seconds jog recovery back to Helen, warm down. Pace for me was 3:10-3:20/km.

Just easy running tomorrow. Track will be a training session on Thursday unless conditions are ideal. 3000m at 6pm, 800m at 7pm, 3000m handicap at 8pm.

Keith in Bega did same set we did covering 850m on each effort. Weather wasn't ideal.

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