Stromlo XC Intervals 4 x 100m strides, 4 x 2 min, 60 seconds recovery

Cloudy, cold, windy at Stromlo this morning. Cold enough to incorporate the strides into the session to get it over quickly and avoid cooling down during the warm up. Six of us there for the session.

The set: Long warm up including 4 x 100m strides with 100m jog recovery, 4 x 2minute efforts on hilly to undulating loop with 60 seconds jog recovery, long warm down.

All up 15km for morning session, 11km afternoon recovery run to make 124km last 7 days. Next session on Monday with 600m efforts. Wednesday maximum threshold 6km XC. Tomorrow long slow recovery run on forest trails out of the wind.

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