Stromlo : 5000m Paced XC Intervals : 3 x 700m

Cold, windy and dreary afternoon after some rain this morning. Back to Stromlo again first time in 4 weeks. Track was wet in places but not too bad considering all the rain.

The set: 4km warm up, 5 x 100m hill strides, 3 x 700m on undulating XC surface, 2500m warm down. Splits: 2:19 (3:18/km), 2:13 (3:10/km), 2:10 (3:07/km). Helen also did set all in around 2:52 (4:05/km). I did another run at lunch and warm down with dog.

Next set on Thursday, similar set as today, also at Stromlo. Intensity will pick up a little from today's efforts. Just a cruise today.

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