Pacing Session : 5000m

Set the watch on 19 seconds/100m but aimed at 75 second laps today so just inside the beeps all the way. The set: 4 x 100m (17,16,15,14.4) ; 1600m (5:00) ; 1000m (3:07) ; 400m (75) ; 300m (51). The 100m strides first time under 15 this year, 1600m 4 seconds quicker than last week. I'm getting close to 5000m shape after 3 hard weeks. I kept the session shortish to recover for the half marathon.

Warm up and warm down of 14km with the girls including a solid 2.5km effort for them. 18km for the day.

Down in Bega Keith continued his solid run of form with a 4.6km threshold run on undulating terrain.

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