Stromlo XC Intervals 5 x 600m, 2 minutes recovery

Early morning set at Stromlo XC circuit. Weather cloudy, no wind, cool!! Steve and I met between sets.

The set: Warm up, 5 x 100m strides, 5 x 600m efforts, 2 minute recovery, warm down. Goal pace for me was 3:20/km reducing to 3:10/km. Splits: 3:16/km,3:13/km,3:08/km,3:08/km,3:06/km.

Steve same set: Raw Splits: 1:52,1:51,1:51,1:52,1:55 with an average speed around 3:05/km.

Keith in Bega ran 150m 30,200m 40,310m 59,310m 63,280m 55,200m 37,150m 30,100m 16. Another set specific for the 1500m.

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