Short XC Stepdown Lactate Intervals

Up early this morning with Steve at Stromlo, cool with wind from the south, sunny.

The set: 2500m warm up, 4 x 100m, 600m 1:47, 500m 1:31, 400m 71, 300m 53, 200m 31 all with 60 seconds 100m jog recovery, 3500m warm down. Steve slightly behind first two efforts, same splits to finish. Nice having Steve out there to push me. Easily my best 600m & 500m combined and a PB set for the session. We were both fully lactate in the last three efforts.

Next set Thursday at same venue 6,5,4,3,2,1 minute efforts with 1 minute float recovery.

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