Stromlo XC Intervals 3 x 500m, 500m recovery ; Steve 10km Tempo

Morning set at Stromlo XC circuits. Weather cold, sunny, no wind, heavy frost on track, slippery. The set: Warm up, 5 x 100m strides, 3 x 500m efforts with 500m jog recovery, warm down. First 500m effort on bitumen, grass too icy. Splits: 1:38,1:32,1:29. Wearing spikes or similar in future.

Morning session was 8km. An afternoon recovery run to make 17km for the day, 120km last 7 days. Next set Wednesday morning, I'll see how I feel and wear shoes with some grip, more frost.

Steve is back into structured training again after a short active recovery. Today it was a 10km tempo run at half marathon pace.

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