Max Threshold Hill Intervals : 3+4+5 Minute Efforts ; Keith in Bega : 6 x 630m 3:22-3:26/km

18km at lunch including 3 x maximum threshold efforts of 3,4 and 5 minutes on moderate to steep inclines at roughly 10km pace. 135km last 7 days. A light 600m set on Saturday, saving something for 9.3km XC handicap over Mount Ainslie on Sunday. History says 32 minutes+ is fast for me, 33 minutes+ is very good. I won't leave anything in the tank.

Keith in Bega on harness track (horses), 6 x 630m efforts all at a consistently fast pace. Keith is running very well now. Still ages away from track season when it counts. He will have to stay patient through the very cold winter here. We get down to minus 5 next week. I'm getting out of here to the Gold Coast and France.

Keith has new shoes, replacing the 149 pair which we ran over on the driveway to his 60th birthday party.

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