Stromlo XC Intervals 5 x 500m, 500m recovery

Monday strides session at Stromlo XC circuits of 5 x 500m strides with 500m jog recovery. Pace moderate to begin, building up to under 3 minutes/km on the final effort. Splits:3:26/km,3:14/km,3:08/km,3:00/km,2:50/km. Next set on Tuesday morning. Weather looks ideal for another 5000m effort with an aim to run 16 minutes something. Today completes week 17 of this six month base training block. 131km this week.

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