Long Run including 6 x 3 minute + 4 minute efforts ; Keith in Bemboka

Long run this morning including 6 x 3 minute + 4 minute efforts on undulating XC circuit, pace at 3:15/km. Snow on the hills again, cold wind, sunny. This afternoon a second set of short XC intervals with 90 seconds recovery. Set will be 600m, 500m, 400m, 300m, 200m.

Keith in Bemboka 3 x 400m (82,81,82), 500m (1:42), 600m (2:02) all with 90 seconds jog recovery.

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