Stromlo XC 5 x 3 minutes, 1 minute recovery ; Steve 6,5,4,3,3 minute efforts

Saturday morning group session at Stromlo XC circuits. A cold, dreary day with low cloud and drizzle, no wind. five of us there for the set, nine for coffee at same venue.

The set: Long warm up, 5 x 100m strides, 5 x 3 minute efforts with 1 minute float recovery on the hilly 2.5km loop, warm down. All up 14km for the morning, an easy recovery run in the afternoon, 120km for the week. Sunday morning a long recovery run on forest trails.

Elsewhere Steve ran the set 6,5,4,3,3 minute efforts. Splits: 3:49,3:43,3:38,3:35,3:41/km

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