Stromlo XC 5 x 300m, 60 seconds recovery ; Steve 4 x 600m 1:50s, 400m recovery

This afternoon at Stromlo XC circuit a set of 6 x 300m efforts (200m for Helen) with 60 seconds jog recovery. We used the 100m posts as a guide for speed. Helen at 4:00-4:20/km. Myself at 3:10/km.

Prior to us Steve ran 4 x 600m efforts with 400m recovery. All efforts were also around 3:10/km.

We all did the usual warm up with 5 x 100m strides.

This Tuesday set will be a light set while I get some harder sets in around it. Tomorrow will be a 6km hilly, mostly XC maximum threshold set.

The daylight is getting shorter. For the moment the temperatures are mild. That's about to change in a couple of days as winter begins to set in.

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