Stromlo XC Intervals 4 x 600m, 400m recovery (2 minutes)

Early morning set at Stromlo XC circuit this morning. Weather sunny, cool, dew on grass, some wind. The track very slow.

The set: Warm up, 5 x 100m strides, 4 x 600m with 400m recovery in 2 minutes, warm down. Goal pace was 3:10/km (1:54) run as 5000m set. Splits: 1:58,1:55,1:52,1:50

An afternoon long run of 75 minutes to make 24km for the day, 110km last 7 days.

Christmas Day will be one of the Parkrun events on offer. I'll get an idea of where I am at and start building the form.

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