Keith on Yankee Gap Road

Nice set from Keith. 4km warm up, 5 x 100m up hill ((18-20sec), 6mins (1550m), 5 mins (1280m), 4 mins (1060m), 3 mins (760m), 2 mins (470m), 1 min (270m). Recovery started at 90 seconds, reduced to 15 seconds on the last effort. 4 km warm down.

Of me: A sluggish day, 17km in 80 minutes in the bush trails. Last day of the month, completed my fourth consecutive high volume month without incident. May will see the intensity increase slowly and just the one race, Puffing Billy Great Train Race 13.5km on Sunday.

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