Track Intervals : 3 x 600m ; Keith in Bega 3 x 800m, 400m, 300m, 200m, 100m

Weather very windy, partly sunny, cool.

Morning run of 7km. Afternoon session of 4km warm up, 3 x 600m on track with 200m jog recovery. 3:05/km for me, Helen 3:55-4:05/km, 1.5km warm down.

Keith in Bega 1600m warm up, 5 x 100m (18-16), 3 x 800m with 200m jog recovery (2:52, 2:48, 2:52), 400m 82, 300m 58, 200m 34, 100m 17, shorter efforts with 100m jog recovery.

Now in Perth for World Masters Athletics Championships. Soon on our way to Rottnest Island for taper week.

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