Stromlo XC Intervals 4 x 600m, 400m recovery

Circuit freshly mown, close cut. The best I've seen it for a couple of years. I've slipped into a stable 120-130km/week for a month or so pre-Oceania Masters Athletics Championships in New Zealand. No racing until then except a few Parkrun 5km. Legs are heavier than in track season part 1.

The set with Steve early in the morning. A sea breeze not helping, cloudy and humid. The set: Warm up, 5 x 100m strides, 4 x 600m efforts with 400m jog recovery, warm down. Easy 35 minute jog in the early evening, hot.

Splits: Me: 1:47, 1:45, 1:43, cruised a 4th 1:51. Steve: 1:53, 1:51, 1:48, 1:54. Another great set from me, almost at maximum on the 3rd effort, otherwise in control. Steve again into the 1:40s, good to see.

Steve is away for a while as am I when he returns. We will ramp things up again together in February with some big Saturday sets.

Keith also warm up, 5 x 100m strides, 5 x 300m efforts (54,53,52,55,54), warm down.

Next set for me some 200-300m strides on grass, probably Thursday. Saturday Parkrun 5km.

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