Keith : Long Step Down Intervals ; The Avalanches New Album

Keith 1900m 3:51/km ; 1610m 3:51/km ; 1240m 4:00/km ; 830m 3:40/km ; 410m 3:34/km all with 250m walk jog recovery. This was done on an undulating dirt road.

This weekend is not looking good for training with lots of rain forecast. I've done all the volume, feeling good and staying patient until I get some fast running weather. Today was nice for running but I had the ABS Fun Run presentations to attend in the afternoon. Nothing fast in the 17km I ran.

For me today is all about the 16 year wait 'Since I Left You' the only other album by the Avalanches.

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