Stromlo XC Intervals 5 x 3 minute efforts, 60 seconds jog recovery

Saturday morning set at Stromlo XC circuits, solo. Weather very windy, cloudy, cool to cold. I was wearing full body cover. Track was completely saturated after rain for two days, puddles everywhere. Not many out there, none from my group.

The set: Warm up, 5 x 100m hill strides, 5 x 3 minute efforts with 60 seconds jog recovery, extended warm down with Milli the Border Collie. 17km for the morning.

Splits through 800m point: 2:44,2:39,2:39,2:39,2:36 or 3:26/km,3:19/km,3:19/km,3:19/km,3:16/km. With 30 seconds less rest, puddles, wind and a mushy track I had to work harder than normal. Heart rate was 173bpm late in the set, normally 165bpm. Having said that I felt great out there.

Maybe a short jog this afternoon if the weather isn't too nasty. Sunday a long recovery run on forest trails.

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