Stromlo XC : 8 x 600m ; Around the Grounds

Stromlo XC circuit 8 x 600m efforts, first 3 efforts (solo) off 400m jog recovery, last 5 efforts (done with Helen) off 30 seconds jog recovery. Splits: 1:50, 1:49, 1:47, last 5 efforts 1:54-1:59. Helen 4:10/km. Usual warm up, warm down and 2x(5x100m strides).

Steve: 3 x 3 minutes, 60 seconds recovery, average 3:27.6, last week 3:30. Jane: 4 x 3 minutes, 2 minutes recovery, 4:25/km, last week 4:42/km.

Keith: 4 x 3 minutes (3:45/km,3:53/km,3:36/km,3:34/km). Varied surface and terrain. Second set with kids: 3 x 1000m at 4:35/km.

Perfect weather today. I felt great out there. Definitely not fragile as I was first session back yesterday. If the weather holds out tomorrow lunch 6km BBQ XC handicap.

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