Steve 4 x 500m XC Intervals 4:32/km-2:55/km ; Glasshouse Rocks Beach Intervals 11km ; Warm Down 9km

Morning set of 4 x 500m XC Intervals for Steve at Stromlo XC Circuits. Splits starting at 4:32/km reducing to 2:55/km with 1:37 average. Munchkin the Border Collie and I Ran 11km of Beach Intervals with long Recovery at Surf Beach and Glasshouse Rocks Beaches on firm Fast Sand. Weather Cool, light winds, some drizzle about all along the coast. 9km warm down from home.

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