Long Recovery Run 80 minutes ; Keith in Bega

Long recovery run this morning out through the Arboretum and back, 80 minutes all up. I took a camera phone for the balloons but they didn't make it into the air again (too windy).

Yesterday Keith in Bega 18km all up including 2 x 600m (1:58, 2:02 and 4 x 400m (78, 80, 79, 79). Only 8km today, sore from yesterday.

Steve did some efforts on his recovery, down under 4:00/km again. Making steady progress back to fitness again.

This afternoon another slow jog. Tomorrow at Stromlo 6,5,4,3,2,1 minute efforts, first 3 at 10km pace, last 3 at 5km pace or better. 2 minutes recovery, reducing to 1 minute as the session progresses.

Not much traffic on my road this morning. A walk for coffee with the dog post-run.

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