Stromlo XC Intevals 5 x 600m, 400m recovery

Early morning (pre-dawn) set at Stromlo with Steve. Weather cold (1 degree,frost), no wind. The set: Warm up, 5 x 100m strides 5 x 600m efforts with 400m jog recovery, warm down. All up 11km for the morning. Speed working down from 3:16/km to 2:58/km. Splits: 2:03,2:00,1:57,1:54,1:51

In the afternoon an easy recovery run with Milli the border collie to make 17km for the day, 123km last 7 days. Next set on Saturday longer XC intervals.

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