Long XC Step Down Intervals : 6,5,4,3,2,1 Minutes

At Stromlo XC circuit 2km warm up, 5 x 100m strides, 6,5,4,3,2,1 minute efforts with 60 seconds jog recovery on hilly loops. Pace between 3:28/km reducing to 3:18/km as the efforts shortened. Earlier in the day 8km at lunch. All up 17km for the day.

Heavy rain expected tomorrow, the reason for bringing the set forward by a day. Next set on Saturday with 6 x 600m efforts, 400m jog recovery.

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