Long Recovery Run 21km ; Stromlo XC 3 x 3 minutes, 60 seconds recovery

Yesterday evening a long recovery run of 21km. This morning at Stromlo six of us ran 3 x 3 minute efforts with 60 seconds jog recovery on undulating circuit. Tomorrow an 8km XC handicap made the session today shorter than normal.

The set: 4500m warm up, 5 x 100m strides, 3 x 3 minute efforts, 2500m warm down. My set was very quick. All up 11km for me. Another 9km recovery run in the afternoon.

We use the same circuit tomorrow in the 8km XC handicap as out and back twice. It's a very tough circuit in the anti-clockwise direction. The course is very lush with mushrooms sprouting everywhere after recent rain.

Steve at Parkrun ran 18:47. Splits: 3:44, 3:47, 3:51, 3:49, 3:34. Plenty left in the tricky final kilometre.

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