Stromlo XC Intervals 4 x 500m, 500m recovery

Saturday morning group set at Stromlo XC circuits. Weather cold, no wind, frost on grass until sun came up. Track very slippery early in the session. The set: 4.5km warm up, 5 x 100m strides, 4 x 500m with 500m jog recovery, warm down. Splits: 1:32,1:26,1:23,1:23. Afternoon recovery run to maintain 120km for the week.

I'll be running short sets like today and/or Mile time trials regularly with easy recovery days in between.

Steve also ran 4 x 500m efforts, from home. Splits: 1:30,1:30,1:29,1:26

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