Long Run incl 7 x Power Hills ; Keith in Bega incl 3 x 600m

This afternoon a long run of 85 minutes. It was windy, cloudy and cold. After an hour of warming up 7 x Power Hill efforts on moderate to steep incline (on the way home), 4 x 30 seconds, 1 x 50 seconds, 2 x 70 seconds all at 90% effort with 30 seconds float recovery, warm down to follow.

Keith in Bega warm up, 5 x 100m in 17 seconds, 3 x 600m (2:01, 2:04, 2:01), it was windy there too.

I'm still doing a 5000m paced session tomorrow followed by a tougher set on Saturday morning.

Next week will be with reduced volume, a mini-taper from Thursday on, racing City2Surf 14km fun run.

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