Stromlo XC Intervals 2 x 600m

The swooping magpie struck again at Stromlo...he has not left. It took 15 minutes for my head to stop leaking blood. Thankfully it was my last of 2 x 600m efforts. Splits: 1:48,1:45. I did an extra warm down of 6km on hills. Next set on track on Thursday, 3000m as intervals + 1500m 4:45 or better.

The set: 2500m warm up and warm down, 5 x 100m strides 4 x 600m efforts (I paced Helen first 2 efforts@4:20/km), last 2 efforts full gas.

Helen splits: 2:36,2:31,2:24. We had 2 pacing sessions this week, she is back running 4:00/km on the last effort, all about running form not speed. Here is where we started. Running Technique Analysis: Eliud Kipchoge

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