Stromlo XC Intervals 4 x 500m

Monday noon session with Helen at Stromlo XC circuits of 4 x 500m efforts, 10km all up for the session including warm up and warm down. Helen repeated her splits from a fortnight ago ranging from 4:18/km down to 3:58/km. I was doing the pacing for Helen. We got our timing right with thunderstorms just after the session.

I had a fall on Sunday, slippery muddy pavement. Right shoulder is giving me 9/10 pain while running although much improved from Monday. I'll take things slow with easy running until the pain subsides.

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