Recovery Run 22km incl Tempo efforts 3:39/km

Sunday recovery run of 22km on forest trails, some hills. Included were a few tempo efforts at 3:39/km or better, the longest being 1500m on a flat section. I'm running at least weekly 6km+ XC efforts faster than this. Inclusion today was trying to find a relaxed rhythm.

This week I have a 600m set planned for Monday or Tuesday, 6km threshold on Wednesday, light XC set on Saturday and 8km hilly XC handicap on Sunday. I'll try to squeeze in a longer recovery run during the week.

Track starts again in a few weeks. I won't change my weekly routine much unless there is a key race distance scheduled at the right time of evening (late). One of those will be the One Hour on track.

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