Long XC Intervals : 5 x 3 Minute efforts, 60 seconds jog recovery

At Stromlo XC circuit 5 x 3 Minute efforts with 60 seconds jog recovery. Weather was cool to cold and perfect for running, the pace was snappy. Just Helen, Roger and myself.

Tomorrow a long recovery run of 17km. Next set will be 1500m specific. I'm confident in the 5000m-10000m training and feeling good. Things will only improve as I taper.

Bob and Carolyne escape to Italy for the cold Canberra months. We will see them again for coffee in October.

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