Stromlo XC Intervals 4 x 500m ; 2000m, 1500m, 1000m, 500m

Friday evening a long recovery run of 16km, I had to wait until thunderstorms had passed. The run out to the Zoo and back along the river. Only animal to be seen was a moose.

Saturday morning sessions with Steve early, followed by a group session at normal time. Weather was fine and sunny, no wind, cool to warm, track damp from afternoon and overnight storms.

The sets (with Steve): 1500m warm up, 5 x 100m strides, 4 x 500m efforts with 500m recovery. Splits: 1:29,1:26,1:24,1:20. PB for my last effort, among my best sets. Steve also very quick on final effort. Warm down 1500m.

Group set: 1500m warm up, 5 x 100m strides, 2000m, 1500m, 1000m, 500m, 500m warm down. Speed started at 3:50/km working down to 3:04/km for final effort. Recovery was time it took to regroup, around 3 minutes stand/walk. Anne and Gabe both running well. Others racing Half Marathon on Sunday, jogging near us this morning.

An afternoon recovery run to make 20km for the day. Sunday a long recovery run or a 1500m time trial at the track. Next set Monday, 5000m specific.

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