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

At Stromlo XC circuit for a lunch time session of 4 x 4 minute efforts with 60 seconds jog recovery. Warm up and 5 x 100m strides plus warm down made it 10km. A 4km jog in the afternoon leaves me with 120km last 7 days, down from 140km five days ago. Weather was perfect again. Next set on Thursday, a short fast session without taking any risks.

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