Stromlo XC Intervals 5 x 3 minutes, 1 min jog recovery

Morning session at Stromlo XC circuits. A few of us there, all running in pairs or solo. Weather cool and foggy clearing to a lovely sunny day, no wind.

The set: Warm up, 5 x 100m strides, 5 x 3 minute efforts with 1 minute jog recovery, warm down. We used the hilly parts of the course including the 2.5km loop. We've done this session many times on the circuit.

My splits ranges from 3:29/km down to 2:52/km. Maximum heart rate was 168bpm. I was working very hard for the set.

There were an extra 3 people and one dog for post-set coffee, all keeping our distance. The police paid a visit to ensure everyone was doing the right thing.

All up 12km for the morning, a 5km recovery jog in the afternoon. 122km last 7 days.

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

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