Long Mountain Trail Run including 10 x 30 seconds, 30 seoconds recovery on flat ; Keith and Steph in Bega Times

This afternoon 20km over Black Mountain from work (almost all on trails), return via Bike Path including 10 x 30 second strides with 30 seconds jog recovery followed by warm down.

Keith was in the press in his local rag (newspaper). A nice write up. Set for Keith today was 500m and 500m efforts. Splits for 500m were 1:35-1:44. Splits for 600m were 2:01-2:05.

It was horrible weather today. Things will get better very quickly so I can resume some faster sessions.

Next set on Saturday 5 x 600m. Sunday looks ideal for running. I might get out to do another set on Sunday early in the morning.

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