Stromlo XC Intervals 5 x 500m ; Steve 4 x 3 Minutes

Finally some good weather. Mostly sunny, cool, light winds freshening in the afternoon. Steve ran early, 4 x 3 minute intervals, 1 minute recovery. Splits: 3:34/km,3:32/km,3:32,km,3:32/km.

In the morning a short jog with Milli the Border Collie who had her first race with a wombat. Afternoon session was 17km at Stromlo XC circuits 5 x 500m, 500m float recovery. Splits: 3:18/km,3:02/km,2:58/km,2:58/km,2:52/km. I'm training at full volume now (around 120km/week)

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