Stromlo XC Intervals 4 x 500m, 500m recovery ; 5 x 3 minutes, 1 minute recovery

Afternoon session at Stromlo XC circuits, specific session for ACT Masters XC Championships to be held on Sunday next. 20km all up including 4 x 500m strides (1:45,1:38,1:29,1:29,1:26)with 500m jog recovery starting solid then under race pace (3:30/km to 2:52/km), followed by 5 x 3 minute efforts done at race pace with 1 minute jog recovery. Sets the done on the undulating 2000m circuit wearing XC shoes. I ran a warm down with the dog. Next set on Wednesday, hilly XC intervals. Today concludes week 7 of this base building training block, 120km for this week, average 117km last 7 weeks.

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