AIS Track : Steve : 1000m, 500m, 400m, 300m, 200m, 100m

I watched from a few or more meters back Steve post another positive session this afternoon. 1000m then shorter efforts with very short recovery and all at 3:10/km. It was windy, the complete opposite direction Mel and Sally had on the weekend and the same speed. Business as usual for a Canberran afternoon in the summer.

Keith has been progressing well from his knee niggle, out on Barretts Road and then back to the famous pie shop in Bemboka, lo-cal of course.

Of me: An easier day after the intense efforts of Sprint Marathon Relay. 16km all up, some efforts 3:27-3:10/km, beginning week 6 of high volume 120km+ weeks. Just over two weeks until I start racing proper again.

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