Stromlo XC Intervals 4 x 800m, 400m recovery
Saturday morning session at Stromlo XC circuits. Weather very windy, cold, track completely saturated, sometimes sunny. We found a relatively dry section on the lower part of the circuit although nowhere to hide from the 50kph winds. Five of us there.
The set: Warm up, 5 x 100m strides, 4 x 800m efforts with 400m slow jog recovery, warm down. Post session coffee and jaffle. Six of us there for that.
Splits: 3:15/km,3:09/km,3:10/km,3:06/km. Huge gusts of wind out there during each effort. It was almost stop dead at times. The best of the girls just over 4:00/km.
Sunday morning a long recovery run. Next set on Monday morning, the weather should be less windy, very cold morning.
The set: Warm up, 5 x 100m strides, 4 x 800m efforts with 400m slow jog recovery, warm down. Post session coffee and jaffle. Six of us there for that.
Splits: 3:15/km,3:09/km,3:10/km,3:06/km. Huge gusts of wind out there during each effort. It was almost stop dead at times. The best of the girls just over 4:00/km.
Sunday morning a long recovery run. Next set on Monday morning, the weather should be less windy, very cold morning.
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