Stromlo XC Intervals 6 x 800m, 200m recovery

Two sessions at Stromlo XC circuit this morning, first with Steve 630am, second with the girls at 8am, only 10 minutes between the near identical sets which were 5000m specific. Weather cool to warm, dew on grass, light winds.

Set 1: Warm up, 5 x 100m strides, 6 x 800m efforts with 200m (1:30) recovery, warm down. Splits: 2:26,2:25,2:24,2:26,2:28,2:26. Steve started with 2:43 reducing to 2:39. It's easily my best set of this type. I had no idea until we finished, didn't look at splits during set.

Set 2: Repeat of above with 4 x 800m efforts. KT was best of the girls running below 4:00/km on two efforts.

All up 21km for the morning. Long recovery run tomorrow. We had coffee as usual post-set and walked to the house under construction with Gabe and Chris.

Keith in Bemboka ran a 2000m effort in 6:55.

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