Stromlo XC Intervals : 4 x 600m ; 5 x 3 minutes

At Stromlo early with Steve, later set with Helen. Weather warm, sunny, some wind.

Set 1: 2500m warm up, 5 x 100m strides, 4 x 600m with 400m jog recovery, 3000m warm down. Splits: 1:48, 1:50, 1:51, 1:49

Set 2: 2500m warm up, 5 x 100m strides, 5 x 3 minute efforts with 60 seconds jog recovery, 2000m warm down

All up 17km in the morning, 3km recovery jog in the afternoon, sitting on just over 130km last 7 days

Next set on Thursday morning, long step down XC intervals.

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