Long XC Intervals : 4 x 4 minute efforts, 60 seconds jog recovery

At Stromlo XC circuit 4 x 4 minute efforts with 60 seconds jog recovery. Session done in the middle of the day, just myself and Helen. The weather sunny, warm and windy.

Volume is currently 135km last 7 days. I'll begin my 10 day taper for World Masters Games on Friday, reducing volume to 85km and maintaining intensity.

Next set 1500m specific when the weather is good, probably Thursday. This afternoon's recovery run was on Mount Painter.

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