Stromlo XC Tempo Run 10km ; Steve 3 x 600m XC Intervals

5am run at Stromlo XC circuit. Smoke haze good enough to run without danger to health. The run a progressive 10km plus 1km warm up, 1km warm down. I ran by feel. No idea what the times would be and always comfortable and relaxed. Splits: 6:14,5:03,4:44,4:33,4:31,4:23,4:21.4:14,4:11,4:14,3:54,5:18. Still some soreness (referred pain). A run like this every few days is my fastest and safest way back to running well again.

Also at Stromlo shortly after I had finished Steve ran 3 x 600m efforts. Splits: 1:53,1;50,1:49. That's Steve's quickest set of this type for the summer.

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