Pacing Session

XC handicap tmoz,today short and sharp, paced @ just below race pace for either 800, 1500 or 3000/5000m.

e paced@ 2:32/800m for 600m ; missy paced@ 5:30/1500m for 1000m ; h paced@ 11:45/3000m for 1600m ; sb paced@ 9:00/3000m for 1000m. Then another effort, either shorter@same pace or longer@slower pace.

V ElG stepdown, VH long intervals, mor short intervals.

also a while later
kt 7x300@<60sec, 100jog recovery
pk 5x300@56sec, 100jog recovery

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