Keith in Bemboka : 4 x 800m, 4 x 200m on Barretts Road

Today Keith 4.5km warm up, 5 x 100m up hill (21,20,20,20,21), 4 x 800m undulating with one direction faster than the other (2:45, 2:37, 2:44, 2:37), 4 x 200m up hill (36,35,36,37), 4.5km warm down. Looks like Keith is hitting good form, a shame he has family commitments for AMA Championships.

Of me: 80 minutes out and back on the usual hilly circuit through the Arboretum. Looking ahead to the weather for Thursday evening looks windy from the south east (a southerly buster)...that's not good for quick times. If it is very windy I will revert back to plan B and run a tempo 1500m (Club Championship) in 4:45 or so and either 3000m or 5000m, both races as training.

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