Stromlo XC Intervals 4 x 600m, 400m recovery

Cold and sunny with snow on the hills at Stromlo this morning for a set of 4 x 600m efforts. Just Helen and myself.

The set: 7km warm up including 5 x 100m strides, 4 x 600m efforts with 400m jog recovery, 2km warm down.

Splits: 2:19,1:46,1:45,1:44. Helen: 2:36,2:35,2:29,2:24.

My set the best since just before Australian Masters Athletics Championships in April and very near where I need to be again.

This afternoon an easy recovery run to make 18km for the day, 130km last 7 days. Next set at BBQ Stakes 6km XC Handicap on Wednesday. I'll be running it as 2 minute intervals with 30 seconds float recovery.

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