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

Pre-dawn set at Stromlo XC circuits, solo. Weather cool, windy, sun not up yet. The set: Warm up, 2000m 6:46 (500m splits: 1:37,1:42,1:42,1:45), 4 x 500m (1:30,1:29,1:27,1:26), warm down. I last did this set 4 days ago. On splits I am up 2sec/km on the 2000m effort, up 4 sec/km on the 500m efforts. Recovery run in the afternoon on forest trails, 17km for the day, 122km last 7 days.

Next set Tuesday or Wednesday morning, my 5000m specific 'glue' set of 800m efforts with 1:30 recovery. A few days after that I'll run another 5000m time trial and see if I can improve on the 16:47 I ran 11 days ago.

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