Stromlo XC Intervals 2000m,4 x 500m, 500m recovery

Thursday morning pre-dawn session at Stromlo XC circuits. Weather warm, windy, sun not up yet. The set: Warm up, 2000m tempo (3:24/km), 4 x 500m with 500m jog recovery, warm down. 500m efforts started at 3:06/km working down to 2:54/km. Splits: 1:33,1:33,1:32,1:27. All up 14km for the morning, an afternoon jog to make 122km last week. Yesterday I completed a 10 week high volume training block, average 123+km/week.

Tomorrow an easy recovery run. Next set on Saturday morning at Stromlo XC circuits, long XC intervals.

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