Stromlo XC Intervals 4 x 600m ; Steve 3 x 1500m

Thursday morning at Stromlo. Weather cool, slight breeze, big moon.

My first faux set with no pain or niggles, no strides in warm up, going through the motions of a set with no real effort. The set: Warm up, 4 x 600m efforts, 2 minutes recovery, warm down. Splits: 3:58/km,3:48/km,3:32/km,3:20/km.

Steve and I warmed up together before we separated into our own sets. Steve 3 x 1500m efforts. I ran with Steve for my final 600m effort on his first 1500m effort going through 600m in 2:00. Splits for Steve: 5:09,5:10,5:09.

This afternoon an easy 40 minute jog to make 18km for the day, 132km last 7 days. Friday long run. Saturday XC session. Sunday 7km XC handicap.

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