Stromlo XC Intervals 3 x 500m, 500m recovery

Morning session at Stromlo XC circuits. Weather foggy, cold, no wind, dew on grass. The set: 2000m warm up, 5 x 100m strides, 3 x 500m (1:35,1:27,1:24), 500m jog recovery, 9km warm down.

Aim of the set was to wake my legs up from slower running last two days. Tomorrow morning I'll aim for another 1500m Time Trial if the weather is OK. My last 500m effort this morning was 2 seconds quicker than I have recently done. I stand a chance of improving on my 4:32.3 I ran 5 days ago.

In the afternoon a 12km session with Helen including 5 x 100m strides and 3 x 1000m (4:28,4:24,4:27). 26km for the day, 131km last 7 days.

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