Stromlo Hilly XC Stepdown Intervals 2000m,1500m,1200m,600m,600m

Early this morning at Stromlo, sunny and cold at 1 degree, no wind, first true frost of the year.

The set: Warm up, 5 x 100m strides, 2000m 6:39, 1500m 5:11, 1200m 4:05, 600m 1:55, 600m 1:54. First three efforts finished with 300m up hill and goal pace was 3:20/km. Goal pace for 600m was 3:10/km.

That's my first set of this type in 2018. It's the toughest set I do. Another 10 sets on both XC surface and track and I'll be in much better form than I have been thus far.

Easy 30 minute run in the afternoon making 17km all up, 130km last 7 days.

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