Long Run with 5000m Paced Track Intervals : 3 x 800m ; Keith in Moruya Fun Run

The weather not looking good over the next few days, I doubled up on sessions this morning to ensure I get this session done. The weather cool (7 degrees) and foggy, light winds.

The set: 5km warm up to track, 5 x 100m strides (18,17,16,15.55,15.35), 3 x 800m (2:31,2:31,2:31),used beeping watch set on 19 seconds/100m, ran relaxed, 2:29 seconds jog recovery, 6km warm down. All up 75 minutes continuous run, another 25 minutes jog in the afternoon to make 120km last 7 days.

I haven't been under 15 seconds for my 100m strides yet, it's too cold for the moment. The 800s were good. I add one more effort next session, add in 4-5 x 200m strides (low 30s) at the end of session, chip away at increasing speed and reducing recovery.

Next set on Tuesday, will see what the weather brings, will be similar as today's session on XC circuit.

Keith today in Morura for a popular local fun run from the town to the sea. Keith came 6th overall and won his age category. Well done Keith.

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