17km XC Run incl 6,5,4,3,3,7 minute efforts ; Steve 3 x 2000m

This afternoon a race to get the run in before dark. It was cold and windy. The run same hilly 17km out and back on sandy fire trails I've been using regularly. Today I ran as intervals after a 10 minute warm up. Intervals were 6,5,4,3,3,7 minute efforts with 30 seconds jog, warm down to finish recovery. Pace was high 3:20s/km for the intervals and a PB for the 17km.

Steve at Stromlo XC circuit ran 3 x 2000m efforts, all just over 7 minutes. Similar conditions for Steve with cold and wind to deal with.

Tomorrow a 6km maximum threshold XC effort at BBQ Stakes.

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