Long Run Incorporating 800m / 1500m Set : 3 x 300m, 3 x 200m

Long run this morning to the track and return incorporating a track session at 800m / 1500m specific paces. Weather windy and warm, track wet from rain an hour prior.

The set: Warm up, 5 x 100m strides (19,18,16,15,14.8), 400m jog, 3 x 300m (53,52,51), 3 x 200m (31,31,30), warm down. Recovery same distance jog. Short recovery run in afternoon when it cooled down a touch. All up 23km for the day, 129km last 7 days. Next set 600m intervals either tomorrow or Tuesday.

Keith a 106 minute long run this morning. 106km for the week.

After session we celebrated the birthdays of Roger and KT.

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