Stromlo XC Intervals 5 x 600m, 400m recovery ; Steve and Jen 8km Fun Run

Cold at Stromlo XC circuit this morning. Started the set at 2 degrees, finished at 4 degrees. The set: Warm up, 5 x 100m strides, 5 x 600m efforts with 400m recovery, warm down. Goal was sub 3:10/km average. Splits: 1:55,1:51,1:49,1:48,1:46/ Average: 3:03/km

That's my best set of this type since Australian Masters Athletics Championships 6 weeks ago. I have two XC races at the end of the month. During those weeks the weekly maximum threshold session on Wednesday with be replaced by two 600m sessions on Tuesday and Thursday as I build up the form and lighten off the load a little.

This afternoon an easy recovery run to make 20km for the day, 136km last 7 days. Next set on Wednesday maximum threshold hilly XC 6km at BBQ Stakes.

Steve and Jen ran an 8km fun run this morning as a hit out for Gold Coast Half Marathon.

Steve splits: 347,344,348,348,346,348,347,338 or 3:46/km average.

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