Weekly Ketchup

Another week in winter base building mode. Days are short and cold. Runs are done whenever life and weather permits. This week a mix of steady and long runs, still maintaining 120km/week. Next session on Saturday with 3 x 2500m xc efforts.

Steve has been away with an 8-9km tempo run. Splits: Warm up 2km – 4.45. Tempo – 4.44, 4.46, 4.31, 4.27, 4.24, 4.17, 4.11, 4.10. Warm Down – 1km

I have two weeks left in Australia before I head over to France for five weeks of solid training on the beach and a full mix of sessions.

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