Stromlo XC Intervals 4 x 500m strides, 500m jog recovery

Friday morning light set of 4 x 500m strides with 500m jog recovery starting at 3:12/km working down to 2:50/km. Splits: 1:36,1:30,1:29,1:25 Grass track was still wet from a deluge 2 days ago although maintaining it's speed. Weather sunny, cool, light winds. I expect to run well in the ACT Masters 8km XC on Sunday. Saturday morning easy Parkrun (19mins) plus jog warm down and coffee at Stromlo.

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