Stromlo XC Intervals 4 x 800m, 1:35 jog recovery

Pre-dawn session with Steve at Stromlo XC circuit. Weather cool, light winds. The set starting at 3:13/km working down to 3:03/km: Warm up, 5 x 100m strides, 4 x 800m+ efforts, 1:35 jog recovery, warm down. My splits: 2:43, 2:37,2:34,2:33. Steve a touch quicker than his set last week with an extra effort today. All up 9km in morning set, 8km with Milli the Border Collie in the afternoon.

Wednesday is a 6km threshold hilly XC effort at BBQ Stakes.

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