Stromlo XC 5km Virtual Parkrun 17:10 ; Steve 6,5,4,3 minute efforts

Saturday morning set at Stromlo XC circuits with the girls. Weather cool, very windy, partly sunny with the odd shower. The set: 4500m warm up, 5 x 100m strides, 5km XC Virtual Parkrun on the hilly 2.5km loop, warm down 2500m. Seven of us for the set, 11 for post run brunch. Helen 23:52 and Jen (incorporating long intervals) best of the girls. An afternoon recovery run to make 17km for the day, 120km for the week.

5km Splits today: 3:20,3:21,3:35,3:17,3:34=17:10. Splits 26th March: 3:18,3:37,3:22,3:42,3:28=17:27. Splits for 3rdkm and 5thkm included a hill and into the wind. A 17 second improvement since 26th March which used the easier 2km loop with two less hills compared to today. The wind on 26th March was coming from the opposite direction, just as strong.

Steve ran 6,5,4,3 minute efforts. Splits: 3:58/km,3:56/km,3:44/km,3:39/km.

Sunday a long recovery run. Next set on Monday short XC intervals (500-800m).

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