Stromlo XC Intervals 5 x 500m, 500m recovery

Lunch time set at Stromlo XC circuits. Weather sunny, windy, track good except for wet patches on top and bottom straight.

The set: Warm up, 5 x 500m efforts with 500m jog recovery, warm down. Started at 3:08/km working down to 2:50/km. Splits: 1:34,1:30,1:28,1:25,1:25. A decent start to leg speed intervals. A much quicker set than I ran a week after the EMA One Mile Challenge. A post session warm down to make 17km for the day.

Wednesday at lunch time a 6km maximum threshold XC run at BBQ Stakes.

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