Stromlo Long Run 23km

Very warm and humid this morning. A long run on grass before the sun came up. Started at 6 mins/km, slowly increased speed to 4:20/km after 16km, last 7km back to 6 mins/km again. 23km this morning, 3km loosener in the afternoon after a cold change and some rain came through. Currently sitting on 120km last 7 days, down from 147km six days ago. Volume will reduce to 100km this time next week, then 85km by a 10000m track race on 23 February.

Next set tomorrow 5 x 600m efforts at Stromlo in the morning. Racing this week is a 5000m at 6pm. It will be my last hit out before the 10000m, I'll be looking for an even paced 16:40 or so depending on the weather...it will be hot again.

We spent brunch by the lake with the dogs and Colour Run people.

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