Stromlo XC Intervals 4 x 500m, 500m recovery ; Steve 4 x 3 minute efforts

Thursday morning session at Stromlo XC circuits. Weather cold, pea soup fog, no wind, track slippery from dew, wore full body cover. The set: Warm up, 5 x 100m strides, 4 x 500m efforts with 500m jog recovery, warm down. Splits: 1:35, 1:33, 1:31, 1:29.

An afternoon recovery run making 17km for the day, 120km last 7 days. Wind increasing today with rain to follow on Friday and Saturday as a cold front moves through. It should be fine with light winds by Sunday afternoon. Friday a long recovery run, set at Stromlo XC circuits Saturday morning (long intervals), long recovery run with strides Sunday.

This morning Steve ran 4 x 3 minute efforts with a 3:38/km average for the last 3 efforts.

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