Stromlo XC Intervals 3 x 600m, 2 x 500m, 400-500m jog recovery

Tuesday morning set with Steve at Stromlo XC circuit. Weather cloudy, cool, light head winds. The set: 2500m warm up, 5 x 100m strides, 3 x 600m efforts plus 2 x 500m efforts, 400m jog recovery on the 600s, 500m jog recovery on the 500s (1km loop circuit), 2500m warm down. Goal pace was 3:10/km or better.

Splits: 3:08/km, 3:01/km, 3:00/km, 2:49/km, 2:46/km

At lunch an easy recovery run with the dog. Next set on Thursday morning at time trial to see where we are at, venue to be decided.

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