Stromlo XC Intervals 5 x 3 minute efforts, 60 seconds jog recovery

Weather cloudy, cool and windy at Stromlo this morning, eight of us there. The set: Warm up, 5 x 100m strides, 5 x 3 minute efforts with 60 seconds jog recovery, warm down. Splits for Steve: 3:22/km,3:27,3:37,3:17,3:33 with 3:27/km average. I was a few seconds per kilometre quicker than Steve. Splits affected by hills and wind. That was Steve's quickest set of this type for the winter. KT again the best of the girls.

Next weekend is City2Surf 14km mass participation road race. I leave for Paris the day after. Next set will be on Monday or Tuesday and Thursday, both short interval sessions. Friday and Saturday will be easy running with reduced volume.

Tomorrow a long recovery run on forest trails, 134km for the week. Volume for next week will be 110km.

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