Steve Fartlek Session plus 1000m Time Trial : Stromlo XC 17km including 4 x 500m strides

Chilly morning (4 degrees) fartlek session for Steve of 2 x 90 seconds (3:14/km,3:24/km), 4 x 60 seconds (3:12,3:14,3:14,3:26), 4 x 30 seconds (3:12,3:19,3:11,3:13), 4 x 15 seconds (3:08,3:00,3:10,3:20) with equal duration recovery followed by a short time trial of 1000m in 3:25.

I ran 17km at Stromlo XC circuits including 4 x 500m strides (3:14/km,3:02/km,3:00/km,3:04/km). Easy running, low volume on Friday, 11km. Saturday Parkrun, I'll have another crack at a recent PB on the course. The weather looks good, cold and light winds, no puddles.

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