Stromlo XC Intervals 3 x 200m, 3 x 600m

Yesterday an 18km lower threshold run on soft lush grass (needs a cut), just over 4:00/km. This morning 3 x 200m, 3 x 600m efforts, a day earlier than usual due to 10000m track race on Thursday. Volume down from 142km to 120km, everything is much easier at this level. I'll be down to 100km by Wednesday afternoon.

The set: (with Helen) Warm up, 5 x 100m strides, 3 x 200m strides, 3 x 600m efforts (last 2: 1:46,1:43), warm down. An easy jog this afternoon to loosen up. Similar set will be repeated tomorrow, I'll just go through the motions.

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