Long XC Intervals : 5 x 3 minute efforts, 60 seconds jog recovery

At Stromlo XC circuit this afternoon with Helen, Kathy doing own set also there. Helen and I ran 5 x 3 minute efforts with 60 seconds jog recovery. I wore only training shoes and still ran 3:10-3:20km on the flat. Helen wasn't far behind. We did the usual long warm up and 5 x 100m strides, long warm down.

Next set will be a Parkrun 5km on Saturday. It's Australian Running Festival weekend. That should keep the crowds down.

A sign the weather is perfect in Canberra is when the balloons are up in the morning and smoke lingers in the afternoon from precautionary forest burns.

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