Long Tempo Run 19km incl 5 x 200m, 5 x 300m Strides ; Keith in Bemboka

This morning a progressive long tempo run on 2.6km circuit at Stromlo. Started at 4:50/km, increased to 4:00/km. On middle five loops included 200m and 300m strides at 3:10-3:20/km. Easy 2km recovery jog early evening to make 21km for the day, 142km for the week.

Next set on Tuesday, 600m and 1000m efforts. Thursday at track a 1500m race. Only 110km scheduled for this week. 10000m Championships the following week. Autumn and balloons aren't far away. Mornings already getting colder.

Keith in Bemboka has resumed structured training after a few easy weeks with around the house injuries. It will only be a few weeks before Keith is back in the groove again.

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