Stromlo XC Intervals ; Keith 3 x 1500m

This afternoon at Stromlo XC circuit 20km including a set of long intervals. The set: Warm up, 5 x 100m, 1000m, 4 x 600m, 5 x 3 minute efforts with 60 seconds recovery, warm down. Pace of intervals was 3:05-3:20/km. 123km last 7 days.

Keith in Bemboka ran 3 x 1500m efforts on undulating gravel road. Splits: 3:56/km, 4:13/km, 3:40/km.

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