Sub2Hour Marathon? ; Long XC Step Down Intervals : 6,5,4,3,2,1 Minute Efforts, 60 seconds recovery

Gabe, Jen and Maria for company this morning with 6,5,4,3,2,1 minute efforts and 60 seconds jog recovery at Stromlo XC circuit. Pace for me started at 3:30/km, finished at under 3:10/km. Jen was 4:30/km. Gabe was quickest of the girls.

60 minute loosener jog this afternoon. Long run tomorrow. Next set 5 x 600m XC efforts on Monday. I'll know after that set where I am at. I won't be really quick until the virus clears up and I cut back on the volume again.

Also today Keith completed a set similar to us, his first set in a while now. Jane ran 600m,500m,400m,300m,200m,100m at 4:20/km or below. Steve ran 4 x 3 minute efforts at 3:37/km, last effort in 3:33.

This afternoon is the Nike sub-2 hour marathon attempt, I'll watch with interest.

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