Stromlo XC Intervals 4 x 600m, 400m recovery

Morning session at Stromlo XC circuits. Weather cold, sunny, no wind, heavy dew and light frost on grass (slippery). The set: Warm up, 5 x 100m strides, 4 x 600m efforts with 400m jog recovery, warm down. Splits: 1:50,1:47,1:46,1:45. Same pace I was running the 500m sets.

An afternoon recovery run to make 17km for the day, 120km for the end of week 11 of this high volume average 123km/week training block.

Friday a long recovery run. Next set on Saturday morning, long XC intervals.

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