Stromlo XC Intervals 2000m,1500m,1000m,500m ; Steve 10km Tempo Run incl 4km 3:49/km

Saturday morning group session at Stromlo XC circuits. Six of us there for the set, 11 and a dog for coffee after. Weather foggy (pea soup),no wind,cold to cool, grass wet with misty dew. The set: Warm up, 5 x 100m strides, 2000m,1500m,1000m,500m with 2 minutes recovery jog, warm down. All efforts included hills except final 500m.

Splits(500m): 2000m(1:35,1:38,1:54,1:43),1500m(1:31,1:39,1:35),1000m(1:31,1:43),500m 1:25.

Steve earlier ran a 10km tempo run that included a 4km section at 3:49/km.

A short afternoon recovery run after the fog had lifted to maintain 120km for the week. Sunday morning an 18km run on forest trails. Next set on Monday morning with a short time trial and some 500m efforts.

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