Stromlo XC Intervals 17km incl 5 x 3 minutes ; 15 x 100m strides

Cold, cloudy and light rain for a 17km session at Stromlo XC circuits of 5 x 3 minute efforts, 1 minute jog recovery, rolling into 15 x 100m leg speed strides with 100m jog recovery using the yellow posts as a guide. Friday recovery run, Saturday Parkrun, early next week some short intervals and time trials to prepare for a 10km road race (bike path) next Saturday. I didn't have a great run in it a year ago. I'll have a couple of easy days on Thursday and Friday.

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