Stromlo XC Intervals 5 x 500m, 500m recovery

Morning (pre-dawn) set with Steve at Stromlo XC circuit. Weather cool, light winds. The set: Warm up, 5 x 100m strides, 5 x 500m efforts with 500m jog recovery, warm down. 11km all up. Speed beginning at 3:05/km working down to 2:45/km for just over 500m. Splits: 97,96,93,92,88.

Easy recovery run in the afternoon. 6km threshold run at BBQ Stakes scheduled for tomorrow.

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