Stromlo XC Intervals : Steve 3 x 1000m ; Me 5 x 500m

Tuesday morning set for Steve at Stromlo XC circuits of 3 x 1000m. Weather cool, some fog, light winds. Splits: 3:13, 3:16, 3:11.

I've had three days of running at full volume on forest trails. At Stromlo on Tuesday afternoon 5 x 500m efforts starting at 3:16/km working down to 2:46/km Splits: 1:38,1:30,1:28,1:26,1:23. Long warm down to keep the volume up. Next set on Thursday (same as today), Saturday afternoon ACT Masters 8km XC Championships at Stromlo.

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