Stromlo XC Stepdown Intervals 2000m,1500m,1000m,500m

Started a cool Monday morning with an 8km run with Milli the Border Collie. Once again she was much faster than me, did as best I could to chase her. A couple of hours later a set at Stromlo XC Circuits. It had warmed up nicely by then although too many people for my liking. I did well to avoid them.

the set: Warm up, 2000m,1500m,1000m,500m efforts with 500m jog recovery on the most undulating parts of the circuits. Pace started at 3:50/km on the first effort. All the rest were at 3:20/km, no kick down on the last effort. All up 17km for the morning, 122km last 7 days.

Next set on Tuesday morning, some 600m strides, faster if I am feeling well.

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