Stromlo XC Intervals 4 X 500m, 500m recovery

Pre-dawn run on bike path followed by 4 X 500m leg speed intervals at Stromlo XC Circuits with long warm down starting at 3:04/km working down to 2:46/km. 17km for the day. Splits:1:32,1:28,1:24,1:23. Next set on Tuesday 800m XC Intervals with 200m recovery.

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