Stromlo XC Intervals 5 x 3 minute efforts, 60 seconds jog recovery

Very warm morning for a set of 5 x 3 minute efforts with 60 seconds jog/regroup recovery. The warm weather split the bunch up more than usual, Steve and I were having a good day out in front, KT best of the girls again. Steve's splits: 3:23/km, 3:24/km, 3:38/km, 3:25/km, 3:35/km. Course used 2.5km and 2km loops. 3rd and 5th efforts were up the big hill.

Of me: 19km all up for the day including a 25 minute recovery jog late in the day. I was under 3:20/km for most of the efforts and like Steve quicker than previous weeks. 121km last 7 days, down from a peak of 147km a few days ago. Next sets: Monday or Tuesday 1500m specific, Wednesday 6km maximum threshold hilly XC, Saturday Parkrun 5km. Long recovery runs of around 18km in between.

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