Stromlo XC Intervals 3 x 2500m

Morning session at Stromlo XC circuit. 17km all up including 5 x 100m strides and 3 x 2500m efforts on undulating loop. First two efforts untimed. Final effort at threshold in 8:52. First 2km at 3:30/km, final 500m at 3:20/km. Splits for Helen: 12:12, 11:49, 11:57.

Next set on Saturday, either at Stromlo or contemplating a 10km road race in Sydney.

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