Stromlo XC Step Down Intervals : 2 Sets x 2000m, 1500m, 1200m, 600m, 600m

Double up sets at Stromlo XC circuit this morning. Set 1 with Steve, Set 2 with group, identical sets at same intensity. The weather cool to warm, partly cloudy, some wind.

Speed started at 3:25/km, increased to 3:00/km by end of both sets. Strong winds in the second set made the running more difficult. Steve was untimed. KT was best of the girls.

All up 21km for the morning, 136km last 7 days.

Tomorrow a long run, possibly incorporating some 200m-300m strides. Next set on Tuesday with 4 x 600m and 3 x 1000m efforts.

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