Stromlo XC Intervals 4,3,2,4,3,2 minutes, 1 minute recovery

Weather cool and very windy at Stromlo XC circuit this morning. Grass is lush and slow with recent rain and not recently cut.

The set: Warm up, 5 x 100m strides, 4,3,2,4,3,2 minute efforts with 1 minute jog recovery on undulating 2.5km circuit, warm down. Gabe and Jen were best of the girls.

An easy recovery run in the afternoon to make 24km for the day, 110km last 7 days. I had a day off yesterday to freshen up. Volume will stay at 110km for the next week or two as I run a couple of Parkrun events (on Christmas and New Years Day). I might sneak in a short set tomorrow morning.

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