Stromlo XC Intervals 5 X 3 minutes : Steve Not Parkrun Tuggeranong 18:09 : Keith Long Intervals

Saturday morning set at Stromlo XC circuits of 5 X 3 minute efforts, 1 minute jog recovery. Steve ran on the Parkrun Tuggeranong course 5km in 18:09. Splits even paced out and back. Keith ran a set of long Intervals.5 minutes or 1300m @ 3:53/km, 4' 1070m @ 401 pace, 3' 770m @ 353 pace, 2' 510m at 355 pace, 1' 230m @ 407 pace.

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