Secret Session : 3km XC

At Stromlo with two girls (ks&pink superwoman), 3km xc with enforced 200m slow trot during each 1km lap, all at 5km pace but with a 200m slow trot penalty...makes sense???try 600 on,200 off,800 on,200 off,800 on,200 off,200 on...

My 1km splits:333,336,327=10:36 ks:14+ psw:13+

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secret blog for killing track and Parkrun PBs Sunday 8th February ; active recovery. congratulations to all who did get around the course in somethimes challenging conditions. and bagged some well deserved medals.

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