Stromlo XC Intervals 4 x 800m,200m recovery x 2 sets

Saturday morning sessions at Stromlo XC circuits. Weather cool, windy, sunny. I broke the session up into two identical sets...first set solo, second set with Jen, Gabe and Helen where I did the pacing. We had to keep our distance from each other, solo or in pairs.

The sets: Warm up, 5 x 100m strides, 4 x 800m efforts with 200m jog recovery (1:30), warm down. My splits 1st set: 2:51,2:39,2:32,2:28. As normal I started slow and worked down to 3:05/km for the last effort. Second set was in around 4:50-4:20/km.

Post set brunch at the Stromlo cafe where two others joined us.

Sunday morning long recovery run on trails. Next set on Monday or Tuesday morning.

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