Stromlo XC Intervals 3 x 2500m, 3 minutes recovery

With the end of track and beginning of a new championship cycle we are making 2500m threshold efforts our standard set on Saturday morning until the end of June. Helen, Gabe and myself have already been doing this set.

The set: 2.5km warm up, 5 x 100m strides, 3 x 2500m efforts with 3 minutes recovery, warm down. I ran 6km on undulating fire trails with Milli the border collie in the afternoon, 17km for the day, almost back up to 120km for the week.

Splits: 11:20 pacing KT, 11:25 pacing Helen, 8:17 solo.

Long run in the forest tomorrow to make it over 120km for the week.

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