Stromlo XC Intervals 4 x 600m, 400m recovery ; Vale John Gilmour RIP

Early this morning at Stromlo XC circuit. Weather very cold minus 3 degrees, heavy frost, clear skies, no wind. Rain and wind expected later in the day and possibly tomorrow. Brought forward this set to keep the speed momentum going.

The set: Warm up, 5 x 100m strides, 4 x 600m efforts (1:54,1:52,1:50,1:48), warm down. An easy recovery run later in the day to make 18km, 126km last 7 days.

Next set tomorrow, long XC intervals, again at Stromlo.

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