Yet another cold Morning, Local Runs 21km ; Steve 4 x 500m XC Intervals

Chilly morning three days straight, must be autumn soon. Munchkin and I ran from home out and back in a few runs, 21km all up including a coffee stop at the boathouse cafe. In the afternoon a slow 29km run as recovery, 470km last 7 days. Steve ran a set of 4 x 500m XC Intervals at Stromlo XC Circuits. Speed 4:30/km working down to 2:46/km.

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