Stromlo Hilly XC Intervals 6 x 800m, 1:35 recovery

Morning set at Stromlo XC circuit. Weather sunny, warm, some wind. This would be my last very hard set before Australian Masters Athletics Championships in a week. Only short race tempo runs and race specific leg speed sessions to go. This set aimed at 8000m XC and 5000m track.

The set: 3000m warm up, 5 x 100m strides with 100m jog back, 6 x 800m efforts with 1:35 slow jog/stretch recovery (220m ave), warm down. Course was 2 x 2500m hilly loops, 1 x 1000m loop.

Splits: 2:40,2:38,2:47,2:29,2:38,2:28.

Next set on Saturday morning with some tempo efforts at 3:10/km or better with long recovery.

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