Stromlo XC Intervals : 2 x Sets of 2 x 1250m Hilly Intervals + 2 x 500m Hill Intervals

Magpie was swooping on my warm up, had to change session and revert to upper trails. Also swooped Roger and Steve (who altered set to 4 x 200m efforts in 37). Group came at 830am after I had completed set 1. Set 2 I did with group at same intensity as Set 1. 21km all up in morning, 4km warm down in evening.

The sets: 1. 1250m (1 hill) 4:01, 1250m (2 hills) 4:22, 500m Hill 1:40,500m Hill 1:40. Set 2.1250m (1 hill) 4:00, 1250m (2 hills) 4:18, 500m Hill 1:41,500m Hill 1:42. Session included two warm ups, 1 warm down, 2 sets of 5 x 100m strides. Helen was best of the girls, Gabe pushing her all the way. Splits for them both were quick. Roger cruised.

Tomorrow ACT Masters XC handicap of 7km. I will use as maximum threshold effort and hope to run 25km for the day and 120km for the week. Keith is running Bega Fun Run.

Coffee was at 2B4Ten. Bob and Carolyne were back from 6 months OS. Charlie joined us as well.

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