Stromlo XC Intervals 5 x 500m strides

Afternoon XC session at Stromlo. On the warm up first sighting of a snake this summer, red bellied black just as Helen and I were talking about snakes. Weather very warm, sunny and some wind. The set for me was a shakeout of the long running yesterday. The set: 1500m warm up, 5 x 100m strides, 5 x 500m strides with 500m walk, jog and drink recovery, warm down. Splits: Helen last 4 efforts 4:06-4:08/km. Me: 4:00/km,3:20/km,3:06/km,3:02/km,3:16/km.

Tomorrow morning a set with Steve at Stromlo with 4 x 800m with 1:35 recovery, set average target 3:10/km. 3:20/km Steve.

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