Stromlo XC Step Down Intervals : 6,5,4,3,2,1 minutes

Weather fog and mist no wind this morning. Just Helen and myself,

The set: 3500m warm up, 5 x 100m strides, 6,5,4,3,2,1 minute efforts with 1 minute jog recovery. First four efforts at 3:20/km, last two efforts at 3:10/km. 3500m warm down.

Yesterday was a long tempo run of 20km. This afternoon 11km recovery run. This week high volume of 120km+.

Thursday at track no championships. Options are an 800m or 3000m or both. I'll see how I feel on the evening.

It's a long weekend here. I'll try to get on track for a set either tomorrow or Monday.

Also today Keith ran 6 x 3 minute tempo efforts. Jane ran Parkrun on the coast. Minnie did Parkrun here. Steve continues his come back from injury. Roger ran 27km this morning.

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