Stromlo XC 17km incl 5 x 100m , 3 x 200m, 2 x 300m, 5 x 3 minutes

Lovely afternoon run weather, full sun, cool, no wind. I went across the road to Stromlo for a set of strides 5 x 100m, 3 x 200m, 2 x 300m with 100m jog between strides. Pace started slow warming up to 3:00/km. After a change of shoes I ran a set of 5 x 3 minute efforts with 1 minute recovery. Two sessions remaining this week, a mix of long and short intervals. Parkrun on Saturday, I'll again aim at setting a recent PB for the course.

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