800m Set : 4 x 200m ; Keith in Bemboka

Cool and windy at the track which was completely full of athletes. Steve and I did basically the same set except I ran from home. All we shared was my warm down, his warm up.

My set: 4.5km warm up, 5 x 100m strides (fastest 14.5), 4 x 200m 150m recovery (32,31,31,31), 6.5km warm down.

Steve's set: 4 x 200m (32,30,29,30) 90 seconds recovery.

Keith in Bega: 3 x 3 minutes, 2 minutes, 3 minutes. Distances covered 810m,810m,800m,590m,770m,??m. Weather down there was similar to here. Some rain overnight, cool and windy.

Only 13km for me today, down to 137km last 7 days. An easy run tomorrow of 12km. Track on Thursday is 3000m handicap and maybe something else.

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