Lunchtime 5 x 600m XC Intervals, 1:30 jog recovery

A short XC session at lunch on a soft grass surface, my first short intervals set in 3 months. Weather cloudy, warm and humid, some wind. The set: Warm up, 5 x 600m efforts, 1:30 jog and stretch recovery, warm down. I started very slow and warmed into it aiming just to get through the session with no pain. Splits: 4:35/km,3:59/km,3:48/km,3:40/km,3:30/km.

I pulled up well. An afternoon recovery run to make it 17km for the day, 123km last 7 days. Tomorrow if all is well I'll run a short interval session prior to a 3000m tempo run on track with ACT Masters Athletics.

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