Stromlo XC Intervals 6 x 500m, 500m recovery

Pre-dawn set at Stromlo XC circuits solo. Weather cold, no wind, sun not up yet. The set: Warm up, 6 x 500m efforts with 500m jog recovery, very long warm down. Started at 3:40/km working down to 3:00/km. I either lost concentration on the 4th effort or my legs were numb from the cold :-)

Splits: 1:50,1:43,1:34,1:37,1:34,1:30. Efforts felt easy, never flat out, too cold to risk injury. I did a warm down with Jen who arrived as I finished. Her set a repeat of my set yesterday (2000m,1500m,1000m,500m).

All up 19km for the morning, 122km last 7 days. Next set on Thursday morning, will see how I am feeling.

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