Steve 3km tempo ; 6 x 3 minute efforts : Me Stromlo 4 x 600m XC Intervals

This week Steve ran a 3km tempo. Splits: 3:47,3:52,3:52. He backed that up this morning with 6 x 3 minute efforts. Splits: 3:36/km,3:35,3:37,3:33,3:36,3:31. Ave 3:34/km

No run over mountain commute today. Result was nothing done by 4pm. I headed off to Stromlo to save the day. The set: 2000m warm up incl 4 x 100m strides, 4 x 600m with 400m jog (1:49,1:50,1:45,1:43), warm down. 11km for the day. Split times were surprising but not when I think about it. 15 sessions done in 6 weeks, 3 x Parkrun events, 1 x 9km XC handicap plus 120km/week in most weeks. I didn't feel very good out there, not fluent. Nothing a few stride sessions can't fix very soon.

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