Keith in Bega : Me in AIS

Keith in Bega did 3 x 1km, very quick today leaves him in good shape for next Thursday a 3000m at AIS. Dale turned up today thinking today was next week...he was wrong....maybe the blood moon had an influence? Anyhoo Keith is chasing some M55 ACTVAC records this season (3000m-10000m). I know he can do it and we will all help him get there.

Steve is on the coast, would have done a structured fartlek today.

Many of the girls plus Roget are heading to Melbourne to do a half marathon this weekend. Good luck to all xo

Only Kathy, Helen, Steve and I will be in Canberra this weekend to train, maybe also Garry the rabbit

Of me: Another continuous 17km including (at the AIS Track) 4 x 100m, 4 x 200m, (1600m, 600m, 600m) with 100m jog recovery and much warm up and warm down. It was windy at the track. With the wind I ran 100m in 15 seconds flat comfortably. Into the wind 200m in 33. 1600m best I could do was 5:16 after all that running before...very tired at the end of session...a lazy 10km scheduled tmoz.

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