Long Run

Mulligans Flat the venue for a longish run. 18km in all covered in around 90 minutes, most of us doing tempo intervals, around 50-60 minutes of effort with some easier sections, warm up and warm down. Just cruisy for me (and Heidze) at a nice pace, most of it done around 4:30/km.

Brunch was at Sirens, 10 of us, a baby party in Forde forced a change of venue.

A run with Bella up the mountain this afternoon. Will have constructed my first 120km week on Tuesday. Much hard work to be done in the next 2 months.

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