Stromlo XC Intervals 4 x 600m, 400m recovery

Early morning set at Stromlo XC circuits. Warm up in the dark again. First effort in half light, then OK to run fast. The set: Warm up 2.5km, 4 x 600m efforts with 400m float (2:00) recovery, warm down. Splits: 2:02,1:56,1:54,1:49. I'm back on track again. I don't need to run any faster than this. Next set I'll step it up to 800m efforts in 2:32 or less and reduce the recovery back to 200m in 1:30.

Today at lunch a recovery run by the lake. 132km this week. Next set will be at Parkrun Burley. Friends are moving north to Queensland, a fitting send off with all their running pals.

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