Keith in Bega : Long Step Down Intervals

It's official, Keith is now 59 and going strong. The weather windy.

The set: 3km warm up, 6 x 80 metre strides, 2200m 8:12, 1600m 5:52, 1200m 4:22, set of 400m in 80 seconds, 2.2km warm down.

The shortest day of the year is gone, the windiest months are ahead of us.

Of me: Not much to report, 125km week, tomorrow or Saturday some 5000m paced intervals, racing XC on Sunday. I'm not fussed. I will be in a European summer in 2 weeks.

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