Stromlo XC Intervals 3 x 600m ; Steve 3 x 2500m

Morning set at Stromlo XC circuit. Overnight -5 degrees warming nicely by 830am. Just a few of us there with Australian XC Championships on elsewhere. ACT Masters XC handicap 10km tomorrow, a light set for us today. Steve was working harder and longer with a 10km race for him in Sydney next weekend. His last 2500m effort was a solid 9:04. Jen was on her way to Sydney this morning with a Half Marathon for her tomorrow.

The set: Warm up, 10 x 100m strides, 2 x 200m strides, 3 x 600m efforts with 400m jog recovery, warm down. Helen ran in the 2:30s on her final 600m effort, just back in Australia for a week and 7 weeks no running.

My splits: 2:15, 1:45, 1:43. Head cold is mostly gone. The splits say I'm still in good form.

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