Australian Institute of Sport Track 4 x 100m 2 x 200m ; Keith 3000m XC/Road 10:50

This afternoon 17km including a trip to the track. AIS set: 4 x 100m (17,15,15.14.5) 2 x 200m (31.5,30.9). Only small gains in a few days, now means I'm comfortable at 14 seconds 100m and 30 seconds 200m. Last time I get to use this track as repairs to the infield will take a month. ACT Masters track begins at Woden track in a couple of weeks.

Keith in Bega ran 3000m in 10:50 on all surfaces with some hills. He is still looking good for a great track season.

A couple of days easy running for me until Sunday and the ACT Masters XC handicap. Really looking forward to an all-out effort there.

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