Stromlo XC Intervals 6,5,4,3,2,1 minute efforts, 2-1 minutes jog recovery

Morning session at Stromlo XC circuits, six of us for the session, eleven at coffee, same venue. Weather sunny, warm, some wind early, lovely autumnal day.

The set: 2500m warm up, 6 x 100m hill strides, 6,5,4,3,2,1 minute efforts with 2 minute recovery, reducing to 1 minute last 3 efforts on undulating 2500m circuit. Splits varied depending where the hills were in the sector. Splits: 3:24/km,3:34/km,3:20/km,3:37/km,3:25/km,2:57/km.

All up 12km for the session, an easy recovery run to make 120km for the week. Sunday a long run on forest trails. Next set on Tuesday, short XC intervals.

Keith in Bemboka today continued his return to running and structured training again. Today Keith did his training on a newly buldozed 800m loop on the village common.

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