Stromlo XC Intervals 4 x 600m, 400m recovery

At Stromlo this afternoon for faster paced XC intervals, my second set of this type since Australian Masters Athletics Championships a few weeks ago. Weather was cold, windy and wet as a front moved through.

The set: 2500m warm up, 5 x 100m strides, 4 x 600m efforts with 400m recovery, 1500m warm down.

Splits: Helen 2:34,2:33,2:29,2:30. Me 2:34,1:52,1:47,1:45. My splits pre-AMA Champs were in the range 1:42-1:47. I'm starting to hit very good form again.

Yesterday was an up-tempo 18km in the morning. I headed out of town for the day with friends (a public holiday here). Very pleasant.

Tomorrow a 6km maximum threshold XC. I may do as long intervals if the weather is too bleak and windy.

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