Keith in Bega ; Long Run

Keith in Bega 600m 2:09, 500m 1:40, 400m 82, 300m 61, 200m 39, 100m 17 plus warm up, warm down and 5 x 100m strides in 19 seconds. It was very hot 35 degrees, humid and done in trainers.

Hot here too this morning. 41 degrees expected, I ran at 5am and had my long run done by 7am. Next set Saturday 2000m, 1500m, 1200m, 600m, 300m, 300m. Recovery will be reduced to 60 seconds just to get the set done before it gets too hot.

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