Stromlo XC Intervals 4 x 600m, 400m recovery ; Steve 4 x 800m

Pre-dawn session at Stromlo XC circuit. Weather cool, no wind. I did a 15 minute warm up in the dark prior to the set. My first 600m effort also dark. The set: Warm up, 4 x 600m efforts, 400m recovery float (2:00), short warm down. Splits: 2:25, 2:08, 2:04, 2:00. Set was done in Nike Vaporfly Flynit Next% (my potential marathon shoe). I felt great during the set. I should be able to make quick progress to top form again from here. It's only about getting some running done at the right speed. Steve was out there too running 4 x 800m (2:46,2:42,2:40,2:41). In the afternoon a recovery run to make 17km for the day, 132km for the week, my 3rd high volume week.

Next set on Thursday morning, something similar to this morning. Balloons are aloft.



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