Stromlo XC Intervals 6,5,4,3,2,1 minute efforts, 1 minute recovery

Weather cold to cool with no wind at Stromlo XC circuit this morning. Eight of us there for a solid set on the hilly 2.5km circuit.

The set: Warm up, 5 x 100m strides, 6,5,4,3,2,1 minute efforts with 60 seconds jog recovery. Warm down to make 15km for me. Pace was 3:20/km and reducing to 3:10/km in the last two efforts. An easy 6km recovery run in the late afternoon made 21km for the day, 131km for the week.

Tomorrow morning a 9km hilly XC handicap event.

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