Stromlo XC Intervals 5 x 600m, 2 minutes recovery ; Steve 3 x 1500m

Very early morning session at Stromlo, starting the set in the dark. 35 degrees expected today, back to the heat wave again.

The set: Warm up, 6 x 100m strides, 5 x 600m with 2 minute float recovery, warm down. An easy recovery run this evening to make 17km for the day.

Splits: 2:05,1:58,1:54,1:51,1:48. First two efforts were in the dark. Goal was 3:20/km reducing to <3:10/km. The final two efforts were not flat out. I have now adjusted to that reduced recovery after 3 sets. Next set I will move to 800m efforts with the same 2 minute recovery and see if I can maintain same pace. Some sets will be on track.

Steve was out there doing 3 x 1500m, starting a little later. Splits: 5:10,5:11,5:09.

Keith in Bega ran 4*400m,3*400m,1*200m on soft grass track, very humid. Splits: 87,83,83,84,85,83,84,41.

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