Stromlo XC Intervals 6 x 3 minute efforts, 60 second jog recovery

Lunch time session at Stromlo. Perfect weather cool, light winds, full sun. The set: 2.5km warm up, 5 x 100m strides, 6 x 3 minute efforts on undulating course, 60 seconds jog recovery 3.5km warm down. Pace was 3:20/km, 4:20/km for Helen. Minnie was out there doing 6,5,4,3,2,1 minute efforts, also 60 seconds recovery. All up 11km for the set. An easy recovery run in the afternoon to make 17km for the day, 128km last 7 days.

Tomorrow at Stromlo long XC intervals. Sunday 8km handicap XC event.

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