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

Saturday morning session at 8am. Weather warm with some wind. Five of us out there. With an ACT Masters 7km XC handicap on Sunday morning a reduced session today.

The set: Warm up, 5 x 100m strides, 4,3,2,1 minute efforts with 1 minute jog recovery, warm down.

The set for me went well, getting my hips in the right place from the start and running strongly with no pain. No flat out running yet. I may return to track next Thursday if all goes well.

This afternoon and easy recovery run. Sunday morning 7km out and back XC handicap, mostly on pine forest trails.

In Rosebud (Vic) Jen ran a Parkrun course PB.

On the coast Steve ran 6,5,4,3,2,1 minute efforts with 1 minute recovery. Speed reduced from 3:41/km down to 3:23/km.

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