Stromlo XC Intervals 4 x 500m, 500m recovery

Monday morning leg speed session at Stromlo XC circuits of 4 x 500m, 500m jog recovery to reset the cadence after a long run on Sunday. Weather cool to cold, 15km headwind from the south east making it difficult to hit the times I had in mind. I ran harder than I wanted to. Splits: 1:33,1:30,1:30,1:27. Steve ran a similar set earlier in the morning, splits in the mid-1:30s. An afternoon run in the forest to make 18km for the day, 131km for week 41 of this base building phase. Next set on Tuesday, 4 x 800m efforts, 200m recovery. I expect times to be slow with all but 200m into the wind. It will be windy for most of the week.

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