Stromlo XC Intervals 6,5,4,3,2,1 minute step down efforts, 60 seconds jog recovery

This morning at Stromlo 6,5,4,3,2,1 minute efforts with 60 seconds jog recovery. First four efforts at 3:20/km, final two efforts at 3:12 then 3:08/km. I was right on my limit for the entire set. All up 11km for the morning, 7km recovery run in the afternoon. 147km last 7 days.

That should be a peak volume this cycle, backing off to 120km and then 85km during taper week in time for Australian Masters Athletics Championships.

Next set a maximum threshold 6km part XC lunchtime run on Wednesday. I expect a recent best, around 21:30.

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