Long Run with long intervals : Mulligans Flat

Windy and cool this morning. 27km all up, 9km by myself followed by 18km with Heidze and Helen. Jodie and Minnie joined us for brunch at Tusmo afterwards.

9km set included 2 x 3km intervals on an undulating track, the flat sections done at 3:30/km or better, the hilly sections just under 4:00/km.

18km run was out with the wind, into the wind on the way back. Surprisingly same time coming back, 45 minutes each direction on that same undulating track. Approximately 500m of ascent during the run.

That makes it 130km for the last 7 days. Will start to back off the distance late this week or early next week in preparation for Melbourne Marathon weekend, the Coffee Club 10km...others in the half or full marathon.

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